Keeping bones healthy: 5 simple recommendations
1/29/2024 by Melissa Bogin, M.D,
Bone health is crucial to prevent fractures, which can lead to chronic pain and even impair your ability to live independently. Below are five simple recommendations to keep aging bones healthy and strong.
Get enough calcium.
Adults should consume 1,000 to 1,200 mg of calcium per day, or three to four servings of calcium-rich foods, such as yogurt, milk and cheese. Almond milk is also rich in calcium. Calcium intake should occur throughout the day to optimize absorption. If a person is lactose-intolerant or unable to obtain enough calcium through diet alone, a calcium supplement of 600 mg once or twice per day can be substituted.
Take a vitamin D supplement.
People who live in northern parts of the U.S. and have limited sun exposure should take a vitamin D supplement. Total vitamin D intake should be between 800 to 1000 IU per day. Most multivitamins provide close to the recommended dose of daily vitamin D. Some milk is also fortified with vitamin D.
Avoid nicotine and excess alcohol.
Both nicotine and alcohol negatively impact bone health. Nicotine impacts the bone directly by impairing the production of bone-building cells and decreasing the body's absorption of calcium. Excessive alcohol intake impairs vitamin D absorption, which will decrease bone strength. To optimize bone health, you should avoid nicotine and use alcohol sparingly.
Exercise three or four times weekly.
Exercise helps build bones, promote balance and improve overall fitness. Exercise programs should include resistance training, like water aerobics or resistance bands; balance training, like Tai Chi or yoga; and aerobic exercise like walking or ellipticals. Exercise programs can be performed at home or with a group at a community center or gym.
Ask your doctor about your bone health.
Certain medical conditions and medications can cause bone loss. Anti-seizure medications, chronic steroids and acid blockers, among others, decrease bone density. People with a family history of osteoporosis are at greater risk for this condition. Women should undergo assessment of their bone health with bone mineral density testing at age 65, if not earlier. Men should consult with their doctors about their individual risks for decreased bone density.
Melissa Bogin, M.D., is a board-certified Internist and geriatrician-in-training in Community Internal Medicine, Geriatrics and Palliative Care at Mayo Clinic in Rochester. Her clinical interests include caring for older adults in both the outpatient and nursing home settings.