Maintaining healthy bones is not just a problem faced by the elderly. It's true that older people are more susceptible to certain bone diseases, such as osteoporosis, the thinning of bone tissue. But maintaining healthy bones is important at every age. You will reach your peak bone mass in your early 30s. As you age, your bones become less dense and more prone to fracture. So it is important to begin caring for your bones at a young age and continue throughout your life.
Increase Calcium Intake
One of the most important things you can do to maintain healthy bones is to make certain that you receive enough calcium. Your body stores nearly 100 percent of its calcium inside your bones, according to Dr. Elena Serrano, an assistant professor of human nutrition at Virginia Polytechnic Institute and State University. Adequate intakes of calcium is imperative for maintaining healthy bone mass. The US National Institutes of Health bases calcium intake recommendations on your age and gender. Men over age 50 should receive 1,000 mg of sodium daily. Women over age 50 should receive 1,200 mg of sodium daily. Milk, yogurt, cheese and green, leafy vegetables are dietary sources of calcium.
Increase Vitamin D Intake
Vitamin D helps your body utilize calcium and send it to your bones. You receive most of your vitamin D from skin exposure to the sun. According to Serrano, when you're young, 10 to 15 minutes of sun exposure three times each week is enough time to get all of the vitamin D your body requires. But as you age, your skin becomes less effective at processing vitamin D. It may be necessary to take vitamin D supplements. Adults ages 19 to 70 require 600 IU of vitamin D daily, according to the NIH.
Exercise Regularly
Participating in weight-bearing exercise regularly can help you maintain your strong bones. Tennis, jogging, basketball, dancing, skiing, hiking and soccer are all examples of physical activity than can help your body build and maintain bone mass. The US Centers for Disease Control and Prevention recommends that children participate in at least 60 minutes of such exercise on most days of the week to help build peak bone mass. Adults should exercise at least 30 minutes on most days of the week.
Quit Smoking
If you are a smoker and want to keep your bones healthy and maintain bone mass, quit smoking. According to the NIH, smoking is a risk factor for developing osteoporosis. In fact, the more you smoke and the longer you smoke, the more likely you will break a bone during your senior years. Smokers also take longer to heal bone fractures than non-smokers.
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