Many people think loss of bone density is just part of aging—but that’s not even close to the whole story.
While it is true that men and women begin to experience mineral losses in their bones after the age of 35, there are steps you can take to prevent bone density loss. This is especially important for women, who have a lower peak bone mass than men and are more susceptible to developing osteoporosis or experiencing other bone density issues as they age.
Here are six things you can start doing today to prevent bone density loss.
1. Quit Smoking
There are dozens of reasons to quit smoking, but increasing your rate of bone loss is among the many other consequences of maintaining this unhealthy habit. Smoking also increases your chances of experiencing a fracture, so taking steps to quit should be first on your list of caring for your bones.
2. Feed Your Body Well
Maintaining a healthy weight and eating nutrient-dense foods is another way to make sure your bones stay as healthy as possible. Of course, eating a healthy diet is also good for your body for countless other reasons, so stock up on fruits, vegetables, lean proteins and healthy fats.
3. Get Plenty of Protein
Speaking of protein, ensuring that your diet contains enough protein is an especially important detail. If you’re concerned you may not be getting enough protein, talk to your doctor about dietary changes you can make or supplement options.
4. Get Enough Calcium
Getting the right amount of calcium early in life can help prevent bone loss as you age, but continuing to consume the recommended amounts even in your older years is also important. According to the Mayo Clinic, adults under the age of 50 need 1,000 milligrams of calcium per day—and that recommended amount jumps to 1,200 milligrams when women turn 50 and men turn 70. While calcium supplements can be an option if your diet isn’t meeting your needs, it’s important to make sure you aren’t getting too much calcium, which has been linked to kidney stones.
5. Exercise
Moving your body helps to strengthen your bones and reduce the speed of bone loss. It’s never too late to start an exercise routine , but the earlier and more consistent you can be in your efforts, the better. Talk to your doctor about activities and programs that would be best for your particular fitness level.
6. Minimize Alcohol and Caffeine
Both alcohol and caffeine have been linked to calcium loss, so minimize your consumption of both as much as possible. Dark sodas are especially problematic because they contain phosphorus, which weakens your bones. And drinking too much alcohol can increase your risk of falling, so limit your intake to no more than two drinks per day—and ideally less.
Even though you can’t change the reality of bone density loss as you age, you can develop smart care habits that allow you to stay stronger, longer. Trust us—your body will thank you.
Interested in learning more about how you can age healthfully? Check out our free resource The Vitality Guide: Health, Nutrition and Exercise for Seniors.
