Bone Strength: 6 Essential Tips for Maintaining Strong Bones as You Age

As we get older, it becomes increasingly important to prioritize bone health as our bones naturally become weaker and more susceptible to fractures, osteoporosis and other bone related conditions. Fortunately, there are several simple yet effective strategies that can help keep your bones strong and healthy as you age.

Want some bone strength tips and tricks? Check out these essential tips for maintaining strong bones as you age:

1. Follow a calcium-rich diet

In an interview with HT Lifestyle, Dr. Debashish Chanda, Orthopedist at CK Birla Hospital in Gurugram, shared: A balanced diet plays a vital role in maintaining strong bones. Calcium is a key nutrient for bone health, so incorporating calcium-rich foods into your daily meals is vital. Some of the common excellent sources of calcium include milk, yogurt, cheese, dark green leafy vegetables like cabbage and broccoli, fortified plant milks, nuts and seeds are also good options. Aim for a daily calcium intake of 1,000 to 1,200 milligrams for people over the age of 50. If your diet isn’t up to scratch, consider calcium supplements after consulting a healthcare professional.

2. Get enough vitamin D

Vitamin D is essential for optimal calcium absorption and bone mineralization. Unfortunately, many people, especially the elderly, may have inadequate vitamin D levels. Spending time outdoors in the sunlight, as the sun is a natural source of vitamin D. However, during the winter months or for those who have limited sun exposure, dietary sources such as fatty fish (salmon, tuna), egg yolks, and fortified dairy products may help meet vitamin D needs. Consider discussing a vitamin D supplement with your doctor to make sure you maintain adequate levels.

3. Engage in weight-bearing exercises

Regular physical activity, especially weight-bearing exercise, plays a vital role in maintaining bone strength. Activities such as walking, jogging, dancing and weight lifting help stimulate bone growth and prevent bone loss. Aim to get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, such as running, each week. In addition to aerobic exercises, incorporate strength training exercises that target major muscle groups into your routine.

4. Quit smoking and limit alcohol consumption

Smoking and excessive alcohol consumption have detrimental effects on bone health. Smoking reduces bone density, while heavy alcohol intake interferes with the body’s ability to absorb calcium and decreases bone formation. If you smoke, seek help from health professionals or support groups to quit. Limit alcohol consumption to moderate levels, defined as one drink per day for women and up to two drinks per day for men.

5. Avoid falls and take precautions

Dr Akhilesh Yadav, Associate Director of Orthopedics and Joint Replacement, Max Super Specialty Hospital Vaishali, revealed that falls are a significant cause of bone fractures in the elderly. He takes preventative measures to reduce the risk of falls, such as keeping your living space well lit, removing tripping hazards and using handrails on stairs. Wear appropriate footwear with good traction and consider using assistive devices such as canes or walkers if needed. Regular eye exams and maintaining proper balance through exercises such as tai chi can also help prevent falls.

6. Regular bone density testing

Dr. Akhilesh said: “Bone density testing, such as a dual energy X-ray absorptiometry (DXA) scan, can assess bone health and detect osteoporosis or low bone density. Talk to your doctor about the recommended frequency for bone density testing based on your risk factors and medical history. Early diagnosis allows for prompt intervention and treatment if needed.”

Maintaining strong bones as you age requires a combination of a nutritious diet, regular exercise, and healthy lifestyle choices. By following these tips, you can significantly reduce your risk of bone problems and promote lifelong bone health, ensuring a better quality of life even in your golden years. Remember to consult with healthcare professionals for personalized advice and guidance.