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How to Strengthen Bones

Approximately 10 million Americans have osteoporosis, a medical condition characterized by weak or brittle bones, according to the National Osteoporosis Foundation. Bone is living tissue composed of both collagen and calcium phosphate, an essential mineral necessary for bone health. During childhood and adolescence, the body gains 85 to 90 percent of its adult bone mass; however, as you age, bone loss begins to accelerate. There are steps you can take to minimize bone loss and keep your bones strong and healthy.

  1. Calcium

    • Calcium helps build and maintain strong bones, in addition to helping the heart, muscles and nerves function properly, and aids in blood clotting. The National Academy of Sciences recommends adults under age 50 and pregnant and lactating women consume 1,000 milligrams of calcium daily, and adults over age 50 consume 1,200 milligrams of calcium daily. Ninety-nine percent of the body’s calcium is stored in the bones and teeth and one percent is found in the blood, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center. When blood calcium levels drop, the body pulls calcium from the bones, leaving the bones weakened and porous. Good sources of calcium include dairy products, sardines, tofu, white beans, green leafy vegetables and calcium-fortified cereals and juices.

    Vitamins D & K

    • Vitamin D helps the body absorb calcium. Adults under age 70 should consume 600 international units of vitamin D daily and adults over age 70 should consume 800 international units of vitamin D daily, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center. The body synthesizes vitamin D from sunlight; however, dark skin, the use of sunscreen and low sunlight reduces this ability. Good sources of vitamin D include fortified milk, egg yolks, liver and saltwater fish. Vitamin K may also help regulate calcium levels and bone formation, reports the Nurses' Health Study. Good sources of vitamin K include broccoli, brussels sprouts and leafy vegetables. Men should consume 120 micrograms daily and women should consume 90 micrograms daily.

    Exercise

    • Regular exercise not only helps strengthen bones but also minimizes bone loss. Choose weight-bearing and muscle-strengthening exercises. Weight-bearing exercises help build stronger, denser bones because your body is working against gravity. Some good high-impact weight-bearing exercises include dancing, high-impact aerobics, hiking, jogging, jumping rope, stair climbing, tennis and weight lifting. However, if your bones are weakened from osteoporosis or if you’re frail, opt for low-impact weight-bearing exercises like elliptical machines, low-impact aerobics, stair-step machines and walking. Muscle-strengthening exercises include yoga and Pilates. You should do 30 minutes of weight-bearing exercises on a regular basis and muscle-strengthening exercises two to three days a week.

    Lifestyle Changes

    • Your lifestyle indirectly affects bone loss. By making a few simple changes, you can reduce your risks of developing osteoporosis. Smoking increases the risk of developing osteoporosis by lowering estrogen levels. Estrogen helps slow bone loss. Limit your alcohol consumption to one drink per day. Over-imbibing reduces the body’s ability to process calcium. Walk through your home and remove any hazards that could cause a fall. Clear away clutter, use a rubber bath mat in the shower or tub, place non-skid backings on carpets and throw rugs and install grab bars. Non-impact exercises improve balance and coordination and increase muscle strength.

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