Consider these 4 doctor-approved tips to help maintain strong, healthy bones
Our bones support more than just a few essential functions in the body. Not only do they provide a robust framework to hold our body upright (an incredible feat in itself!), they coordinate with our muscles to support movement, have blood cell-producing bone marrow and contain essential minerals (like calcium), according to the National Institute of Arthritis and Musculoskeletal Disease.
Our bones grow rapidly during our childhood and teenage years, with bone density peaking in early adulthood. Later in life, bone density naturally declines. This process can accelerate if you’re someone who is deficient in calcium and vitamin D or you’re going through a period of significant hormonal changes (such as menopause).
Having strong bones is the best prevention against bone density loss. However, even if you’re someone with osteoporosis, it’s never too late to start incorporating exercises that promote bone health.
When does bone density peak?
Bone density is critical for our posture and safe movement. When you have dense bones, you're much less likely to fracture a bone when you fall, says Dr. Nasim A. Chowdhury, rehabilitation medicine expert at Weill Cornell Medicine and New York-Presbyterian.
Bone density peaks in your mid-to-late 20s. As we age, bone breakdown begins to outpace bone formation, leading to an inevitable loss of bone mineral density (BMD), according to Johns Hopkins Medicine. Postmenopausal women are particularly vulnerable to bone density loss (osteopenia), per the Cleveland Clinic. If the osteopenia becomes severe enough, it may lead to osteoporosis, a condition that causes your bones to become weak, fragile and vulnerable to breaking. If you’re someone with osteoporosis, there’s a risk that even regular, day-to-day repetitive motions can result in a fracture in affected bones, says Chowdhury.
How to build bone density
It’s impossible to completely prevent bone density loss, even if you’re someone who doesn’t have a bone disease. However, there’s a few steps you can take to slow this process, and help strengthen your bones. Here’s what Chowdhury suggests:
- Remain active, and avoid a sedentary lifestyle. Building bone mass starts with a consistent exercise routine. While it’s best to start creating exercise habits early in life, it’s never too late to start, even if you’ve been diagnosed with a bone disease. Incorporate a mix of weight-bearing exercises (including walking, jogging or running) and strength training, says Chowdhury. If you have other underlying conditions, such as arthritis or a fracture, a low-impact exercise routine may be preferable. Work with your doctor or physical therapist to develop an exercise regimen that can accommodate your individual health needs.
- Have enough calcium and vitamin D. Be sure to eat a well-rounded diet that incorporates foods rich in calcium and vitamin D. When your body doesn’t have enough calcium, it begins to eat away at the calcium stored in the bones; over time, this weakens the bones, and may lead to osteoporosis. Vitamin D helps the body absorb calcium, supports a healthy immune system and promotes muscle function, according to NIAMS. Consider taking calcium and vitamin D supplements if you’re not getting enough of these essential nutrients from diet alone, but always consult your healthcare provider first.
- Quit smoking. The health risks of smoking need little introduction, but if you need a refresher: It’s long been established that smoking causes a number of cancers, and can increase your risk for stroke, heart disease and type 2 diabetes, per the U.S. Food & Drug Administration. If that’s not enough to get you to put down the cigarettes, studies have shown smoking increases bone resorption, contributing to lower bone density.
- Limit alcohol use. According to a 2022 meta-analysis, excessive drinking has been associated with a loss of estrogen and testosterone, hormones that play a pivotal role in stimulating cells essential to bone formation and repair.