Maintaining Strong and Healthy Bones

Our bones provide structure, protect organs, anchor muscles, and store minerals essential for bodily functions. Maintaining bone health throughout life prevents osteoporosis and fractures. Understanding how bones change and how to protect them empowers you to maintain skeletal health.

Bone Biology

Bone is living tissue constantly being broken down and rebuilt. Until about age 30, bone building exceeds breakdown. After that, bone loss gradually accelerates. Peak bone mass, achieved around age 30, predicts future fracture risk. Building strong bones early and slowing age-related loss are key strategies.

Nutrition for Bones

Calcium and vitamin D are essential for bone health. Good calcium sources include dairy products, leafy greens, and fortified foods. Vitamin D comes from sunlight, fatty fish, and supplements. Many people need supplementation, especially in winter or with limited sun exposure.

Exercise and Bone Health

Weight-bearing and resistance exercises stimulate bone formation. Walking, running, dancing, and resistance training all benefit bones. Balance exercises prevent falls. Aim for weight-bearing exercise most days of the week.