As we age, many of us worry about heart disease or cancer. But there’s another serious health threat that often flies under the radar: osteoporosis.
Here are some practical steps to help keep your bones strong and reduce the risk of fractures and falls.
Eat an anti-inflammatory, bone-friendly diet
A diet rich in vegetables, fruits, fish, nuts, and whole grains slows bone loss, especially in postmenopausal women.
These foods are packed with protein, calcium, vitamin K, and magnesium – all essential for maintaining healthy bones.
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Get your calcium from food
Women over 50 and men over 70 should aim for 1,200 mg of calcium daily.
Food is the best source: an 8-ounce glass of milk has 300 mg, a serving of yogurt provides 310 mg, and canned salmon with bones adds another 180 mg.
Prioritize calcium-rich foods before turning to supplements.
Don’t overlook magnesium and potassium
Magnesium and potassium are both linked to better bone density.
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Add foods like bananas, sweet potatoes, and spinach for potassium, and nuts, beans, seeds, and whole grains for magnesium to strengthen your bones.
Make protein a daily priority
Protein is essential for bone repair and remodeling. Many older adults fall short of their needs.
Aim for about 54 grams per day if you weigh around 150 pounds. Eggs, beans, lean meats, and dairy are excellent sources.
Get moving with weight-bearing exercise
Your bones, like muscles, respond to physical stress by getting stronger. Regular weight-bearing exercises – such as walking or light strength training – are crucial for maintaining bone density.
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Always consult a professional if you have a history of fractures.
Try high-intensity strength training – if you’re able
An Australian study found that 30 minutes twice a week of high-intensity resistance and impact training significantly improved bone density and structure in postmenopausal women with low bone mass.
Exercises included deadlifts, back squats, and jumping chin-ups – with no injuries reported.
Train your balance
People over 55 with poor balance are more than twice as likely to experience fractures.
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Simple tests, like standing on one foot for 10 seconds, can reveal your fall risk. If balance is an issue, consider tai chi, physical therapy, or targeted balance training.
Keep your vision sharp and your home safe
Poor vision increases your risk of falling. Get eye exams every 1–2 years after age 65.
A home safety visit from an occupational therapist can help eliminate hazards like loose rugs and recommend grab bars and railings to prevent falls.
Be smart with supplements
If dietary calcium isn’t enough, supplements like calcium carbonate or calcium citrate may be recommended – but split the dose into 500–600 mg portions with meals to aid absorption.
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Adults over 50 also need 800–1,000 IU of vitamin D daily to help absorb calcium effectively.
Stay current with bone screenings
Women should get a bone density scan at age 65, men at 70 – sooner if you smoke, take steroids, or have conditions like diabetes or rheumatoid arthritis.
A normal scan may only need repeating every 10 years, but if you have osteopenia or osteoporosis, more frequent testing is needed.
This article is based on information from WebMD.