Focusing on the Bones That Hold Us Up

Strong Bones, Strong Life: A Guide to Bone Health

Bone health is often overlooked until problems arise, yet our bones form the foundation of our body, protecting organs, supporting movement, and storing essential minerals. From childhood to old age, keeping bones strong is vital for a healthy and active life.

Why Bone Health Matters

Bones are living tissue that continuously break down and rebuild throughout life. Peak bone mass—the maximum strength and density your bones achieve—is usually reached in your late 20s. After that, bone density gradually declines, increasing the risk of osteoporosis and fractures, especially in women after menopause due to hormonal changes.

Maintaining good bone health lowers the risk of:

• Osteoporosis (weak, brittle bones)
• Fractures (especially hip, wrist, and spine)
• Reduced mobility and independence in older age

Key Nutrients for Healthy Bones (These are important to include in your diet or ingest as supplements)

• Calcium – The main building block of bone. Adults need about 1,000–1,200 mg daily. Found in dairy products, fortified plant-based milk, leafy greens, almonds, and sardines.
• Vitamin D – Helps the body absorb calcium. Sunlight is the best source, but fatty fish, egg yolks, and fortified foods also help. Supplements may be needed.
• Protein – Essential for bone structure and muscle strength to prevent falls. Good sources include lean meats, legumes, and nuts.
• Magnesium & Vitamin K – Support bone mineralization. Found in whole grains, green vegetables, and seeds.

Lifestyle Habits for Strong Bones

• Stay active: Weight-bearing exercises like walking, jogging, dancing, and resistance training strengthen bones.
• Avoid smoking and excessive alcohol: Both weaken bone structure.
• Maintain a healthy weight: Being underweight increases fracture risk, while excess weight may strain joints.
• Prevent falls: Good lighting, balance exercises, and removing home hazards can lower the risk of bone injuries in older adults.

Bone Health Across Life Stages

• Children & teens: Building strong bones early through diet and exercise is crucial for reaching peak bone mass as this is when we have the highest opportunity to build strong bones.
• Adults: Focus on maintaining bone strength with balanced nutrition and regular activity.
• Seniors: Pay extra attention to fall prevention, screenings for osteoporosis, and strength training.

When to Seek Help

• Frequent fractures
• Noticeable loss of height
• Persistent back pain (possible vertebral fracture)
• Family history of osteoporosis

A bone density test (DEXA scan) can help detect osteoporosis early.

Bottom line: Bone health is not just a concern for older adults—it’s a lifelong investment. With the right nutrition, exercise, and healthy habits, you can keep your bones strong and protect your independence well into later years.