Strong Bones, Strong You! - 5 Practical Tips for Prevention

Let’s talk about bones! We don’t think about them much—until something goes wrong. But did you know that our bones start losing density as early as our 30s? And for women over 50, the risk of osteoporosis increases significantly due to hormonal changes. You may have had a friend who broke their hip or your doctor has recently mentioned to you that you have osteopenia or osteoporosis. 

The good news? You can take steps to keep your bones strong and prevent fractures. Here’s how:

1.    Eat for Your Bones

Your bones need the right nutrients to stay strong. Here’s what should be on your plate:

• Calcium: Aim for 1,200 mg per day (about 3-4 servings of dairy or fortified foods). Almonds, leafy greens, and sardines with bones are great non-dairy options (National Osteoporosis Foundation, 2022).

• Vitamin D: Helps your body absorb calcium. Sun exposure (10-15 minutes daily) and foods like salmon, egg yolks, and fortified milk help, but many people need a supplement (NIH Office of Dietary Supplements, 2023).

• Protein: Your bones are about 50% protein, so don’t skimp! Lean meats, beans, tofu, and Greek yogurt are great choices (Harvard T.H. Chan School of Public Health, 2023).

• Magnesium & Vitamin K: Found in nuts, seeds, and leafy greens, these help calcium do its job (International Osteoporosis Foundation, 2021).

2. Stay Active with Weight-Bearing and Resistance Exercises

I know, you may not be a big exercise fan.  That’s ok! Just pick out a few of these exercises to do two to three times a week.  Put them on your calendar and do them first thing in the morning and incorporate them into your routine. I am especially a fan of resistance exercises.

Bones get stronger when you challenge them with weight-bearing and resistance exercises. Try these:

Resistance Band Exercises (Great for Low-Impact Training!)

• Band Pull-Aparts – Strengthens upper back and shoulders.

• Seated Row with Band – Works back muscles for better posture.

• Leg Press with Band – Strengthens quads and glutes while reducing joint strain.

• Side Leg Raises with Band – Helps improve hip strength and stability.

  
  

Why Resistance Training?

Strength training increases bone density, muscle mass, and balance, reducing the risk of falls and fractures (Mayo Clinic, 2023). Aim for two to three strength training sessions per week, gradually increasing intensity over time.

Upper Body Strengthening

• Dumbbell Shoulder Press – Strengthens shoulders and upper back to support posture.

• Bicep Curls – Helps with daily activities like lifting groceries.

• Tricep Dips – Targets arm strength and prevents muscle loss.

• Push-ups (or Wall Push-ups) – Builds upper body and core strength without needing equipment.

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Lower Body Strengthening

• Squats – Great for strengthening hips, thighs, and glutes (reduces fall risk!).

• Lunges – Improves balance while strengthening leg muscles.

• Step-Ups – Using stairs or a step bench strengthens bones in the legs and hips.

• Calf Raises – Enhances lower leg strength and improves ankle stability.

  
  

Core and Back Strengthening

• Planks – Supports spine health and posture.

• Bird-Dog Exercise – Improves coordination and strengthens back muscles.

• Deadlifts (light weights or resistance bands) – Strengthens lower back, hamstrings, and core.

• Superman Pose – Helps strengthen the lower back and improve spinal support.

3. Keep an Eye on Your Posture and be Precautionary

Poor posture can lead to fractures over time. Keep your spine aligned with:

• Core-strengthening exercises like Pilates or yoga.

• Back stretches to prevent the “hunch” that comes with osteoporosis.

• Balance exercises like tai chi to reduce fall risk.

• Hold onto railings when going up and down steps.

• Keep nightlights on to reduce falls in poorly lit areas, especially on those night time potty runs that sometimes occur as we get older.

4. Cut the Bone-Busters

Some habits weaken your bones, so consider these tweaks:

• Limit caffeine & alcohol—you can still have a cup or two of your morning Joe to get you going but too much can reduce calcium absorption (Journal of Bone and Mineral Research, 2021).

• Quit smoking—it accelerates bone loss (Centers for Disease Control and Prevention, 2023).

• Watch salt intake—excess sodium can cause calcium loss through urine (National Institutes of Health, 2023).

  
  

5. Get Your Bone Density Checked

A DEXA scan (bone density test) can help you understand your fracture risk. If you’re over 50, especially postmenopausal, ask your doctor about it (National Osteoporosis Foundation, 2022).

Bottom Line

Your bones are your foundation—treat them well! With the right diet, exercise, and lifestyle habits, you can maintain strong bones and stay active for years to come.

References

Centers for Disease Control and Prevention. (2023). Smoking and bone health. https://www.cdc.gov/tobacco/campaign/tips/diseases/bone-health.html

Harvard T.H. Chan School of Public Health. (2023). Protein and bone health. https://www.hsph.harvard.edu/nutritionsource/calcium-and-bone-health/

International Osteoporosis Foundation. (2021). Nutrition for bone health. https://www.iofbonehealth.org/nutrition

Mayo Clinic. (2023). Exercise and bone health. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

National Institutes of Health. (2023). Calcium and vitamin D: What you need to know. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d

National Osteoporosis Foundation. (2022). Bone density testing and osteoporosis. https://www.nof.org/prevention/bone-density-examtesting/

Rizzoli, R., Bonjour, J. P., & Ferrari, S. (2021). Caffeine consumption and bone health: A systematic review. Journal of Bone and Mineral Research, 36(5), 908-919. https://doi.org/10.1002/jbmr.4256