Expert Tips to Keep Your Bones Strong for Life

Maintaining strong bones throughout life is essential for overall health and mobility. This guide shares expert tips on how to support bone strength at every age through proper nutrition, regular weight-bearing exercise, and healthy lifestyle choices. Learn which foods are rich in calcium and vitamin D, how to build bone density, and what habits to avoid to reduce the risk of osteoporosis and fractures. These simple strategies can help you protect your bones for a lifetime.

Each year, your bones naturally lose density  -  with your spine experiencing a decline of up to 15% and your hips losing about 5–6%.
This gradual change, known as bone remodeling, is considered a normal part of aging as your skeleton essentially rebuilds itself every decade.
However, as you grow older, bone breakdown tends to outpace new bone growth, which can lead to reduced bone density and osteoporosis  -  a type of arthritis that increases the likelihood of fractures in the hips, spine, and wrists.
The good news, experts say, is that osteoporosis can often be prevented or managed with the right steps. So, how can this be done? Let’s explore.

Dr. Paul Rackoff, a rheumatologist at NYU Langone and a clinical professor at NYU Grossman School of Medicine, recommends a few crucial preventive measures that should ideally start at a young age to reduce the risk of developing osteoporosis later in life.

When Does Osteoporosis Typically Begin?

According to Dr. Rackoff, women approaching or going through menopause are especially vulnerable to bone pain and inflammation.
This is primarily due to declining estrogen levels — a hormone that plays a key role in maintaining bone health.

Estimates suggest that approximately 10.2 million individuals over the age of 50 are currently living with osteoporosis, while another 43.3 million have low bone mass, putting them at significant risk of developing the condition.

Women with hormonal imbalances such as hyperthyroidism, hyperparathyroidism, or Cushing’s syndrome face an even higher risk.
Similarly, individuals with chronic inflammatory diseases — including Parkinson’s disease, inflammatory bowel conditions, recurring lung infections, and skin issues like eczema and psoriasis — are also more susceptible to osteoporosis.

How Can You Strengthen Your Bones?

Dr. Rackoff emphasizes the importance of getting your bone health assessed regularly.
The most reliable method for detecting osteoporosis and low bone mass is the DEXA scan (dual-energy X-ray absorptiometry).
This quick, painless test takes just 15–20 minutes and uses low-dose X-rays to measure the mineral content of your bones.

A DEXA scan is especially recommended for:

• Women aged 65 and above
  
  
• Men aged 70 and above
  
  
• Anyone who has suffered a fracture after turning 50
  

Besides screenings, Dr. Rackoff encourages consistent physical activity - especially exercises that enhance balance to lower fall risk.
Weight-bearing exercises are also highly effective, as they help maintain bone density and slow bone loss.
According to experts, strength training puts pressure on the bones, which activates bone-forming cells to generate stronger, denser bone tissue.

The CDC advises engaging in at least two sessions of strength-training exercises per week to help preserve bone health without needing medication.

Additional Ways to Support Bone Health

Beyond screenings and workouts, you can strengthen your bones through:

Nutrition
Vegetables are excellent for bone health due to their high vitamin C content, which supports bone-building cells and provides antioxidants that shield bone cells from damage.

Protein Intake
Consuming adequate protein in your meals is crucial, as bones are made up of about 50% protein.
Experts note that insufficient protein can hinder calcium absorption and disrupt the balance between bone formation and breakdown.

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Source: msn