Strong bones are essential to continued independence throughout life. All adults start to lose bone mass around the age of 35 years, according to the American Academy of Family Physicians. One result of reduced bone mass, osteoporosis, causes the bones to become porous, weak, and brittle and increases the risk of serious fractures and disability. Fortunately, there are many things you can do to help maintain bone strength and prevent the development of osteoporosis.
Step 1
Eat a variety of calcium-rich foods. Too little calcium contributes to the development of osteoporosis, according to the National Osteoporosis Foundation. Until the age of 50 years, adults require a minimum of 1,000 mg of calcium each day. After the age of 50 years, 1,200 mg of calcium is necessary to maintain strong bones.
Step 2
Get 20 to 30 minutes of sun exposure each day, and include foods high in vitamin D in your diet, such as fortified milk, liver, and egg yolks. Vitamin D is necessary for the proper absorption of calcium, and inadequate intake of vitamin D results in the body drawing calcium from the bones.
Step 3
Exercise for at least 30 minutes, five or more times each week. Weight-bearing exercises, such as stair climbing, tennis, hiking, and walking are the most effective at promoting bone health. Exercise during adolescence is especially important for reaching peak bone mass and forming healthy bones.
Step 4
Stop smoking to have strong bones. According to the Mayo Clinic, tobacco use is associated with an increased risk of weak bones and osteoporosis.
Step 5
Consider hormone-replacement therapy to stabilize your estrogen levels and maintain bone strength. Estrogen deficiency and early menopause may increase the risk of bone loss in women, according to the Mayo Clinic.
Step 6
Undergo a bone mineral density test to diagnose early bone loss and osteoporosis. Early diagnosis and treatment of osteoporosis can reduce the risk of fractures and improve the success of bone building treatments.
Step 7
Take medications to improve bone health and strength, when necessary. Bisphosphonates, calcitonin, and raloxifene are some FDA approved medications for treating and preventing bone loss and osteoporosis.
Step 8
Treat any existing medical conditions that may decrease bone strength or impair calcium absorption. Crohn's disease, Cushing's disease, celiac disease, chronic alcoholism, depression, anorexia nervosa, and thyroid disorders all put your bones at risk.
Step 9
Take a daily calcium and vitamin D supplement if you are unable to take in enough of these important nutrients through diet alone. The American Academy of Orthopaedic Surgeons warns that high levels of calcium may be unsafe for people with certain medical conditions, such as kidney stones, and vitamin D is toxic when taken in high doses.
Tips and Warnings
- The body is only able to absorb about 500 mg of calcium at one time. Spread calcium-rich foods throughout the day to maximize the benefits to your bones.
Things You'll Need
- Calcium and vitamin D supplement
