Live Well: Preserving Bone Density

Most adults achieve peak bone mass by age 30. After that, bone loss occurs more rapidly than bone mass can be built. This loss of bone density can lead to osteoporosis, a progressive bone disease that increases the risk of bone fractures. Approximately 1 in 5 women and 1 in 20 men over the age of 50 develop osteoporosis.

Here are some ways you can prevent bone loss:

• Do weight-bearing exercises. Weight-bearing exercises are activities that move against gravity. Yoga, hiking, and strength training exercises (free weights, elastic bands, or machines) are all effective at maintaining bone density.
• Try high-impact exercises. Running, jumping rope, tennis, and dancing are high-impact exercises which increase bone strength. Discuss this type of exercise with your healthcare practitioner before you start—if you've already lost some bone density, you need to be extra careful.
• Quit smoking. Smoking triggers bone demineralization, which can weaken bones and accelerate the development of osteoporosis.
• Choose foods that support bone health. Certain minerals play a key role in maintaining bone health. If you cannot get sufficient amounts of minerals through food alone, talk with your healthcare provider to see if dietary supplements may be needed.
• Calcium: Most adults need approximately 1,000-1,200 milligrams of calcium each day. Good food sources of calcium include dairy products (milk, yogurt, cheese, cottage cheese) and green leafy vegetables (kale, collard greens, spinach).
• Vitamin D: It is recommended that most adults get 15-20 micrograms (600-800 IU) of vitamin D each day. Foods that are high in vitamin D include milk, cod liver oil, fish (trout, salmon, tuna), and fortified orange juice. Your body can also make vitamin D when the skin is exposed to sunlight for 5 to 30 minutes.
• Magnesium: Most adults need around 400 milligrams of magnesium each day. Good sources include wheat bran, pumpkin seeds, chia seeds, coconut milk, avocado, edamame, and quinoa.

Making lifestyle adjustments to preserve bone density can reduce your risk of developing osteoporosis and related bone disorders. The good news is that small changes like these can also have a positive impact on many other areas of your wellbeing.