How to Keep Your Bones Strong as You Age

As we age, our bones naturally lose mass and become weaker, putting us at greater risk of fractures. However, there are several steps we can take to maintain strong bones and reduce our risk of osteoporosis.

1. Get regular exercise: Weight-bearing exercises, such as walking, running, and strength training, help to build and maintain bone density. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

2. Eat a balanced diet: A diet rich in calcium, vitamin D, and other bone-building nutrients is essential for maintaining strong bones. Good sources of calcium include dairy products, dark leafy greens, and calcium-fortified foods. Vitamin D can be found in fatty fish, eggs, and fortified milk.

3. Get enough sunlight: Vitamin D is essential for calcium absorption, and the body produces vitamin D when exposed to sunlight. Aim for 10-15 minutes of sunlight exposure each day, avoiding the peak hours of 10 am to 4 pm.

4. Limit alcohol and tobacco use: Excessive alcohol consumption and smoking can both contribute to bone loss. Aim to limit alcohol intake to two drinks per day for women and three drinks per day for men, and avoid smoking altogether.

5. Maintain a healthy weight: Being overweight or obese can increase the risk of fractures, as it puts extra stress on the bones. Aim to maintain a healthy weight for your height and age.

6. Talk to your doctor: If you have concerns about your bone health, talk to your doctor. They can assess your risk of osteoporosis and recommend additional steps you can take to keep your bones strong.