Bone Health Tips

Bone Health Tips

Staying on top of your bone health is extremely important, especially as you age. And bone health tips are something everyone should keep in mind. The time to take steps to improve and protect the health of your bones is today!

Minerals start incorporating themselves into your bones during your childhood, and will continue to do so until age 30. At about this age, your bone mass and density will peak. 

After the age of 30, your bones will become “thinner” as you grow older. They will become weaker with age and eventually be more prone to damage after the age of 50 and beyond. 

And if you take no steps to preserve and protect your bone health, then the problem is made worse. Much worse. So make certain to proactively address this important part of your overall health!

Fortunately, there are things you can do to strengthen your bones as you get older, even after age 60 and beyond. So consider these bone health tips to remain strong and healthy, and maintain your bone density and bone health.

Table of Contents

Improving Your Bone Health

Eat a Lot of Vegetables

Of course, one of the best ways to fortify your bones is with vitamins and minerals through your diet. Especially a diet with lots of healthy vegetables.

Veggies are one of the main sources of vitamin C, which is the main vitamin  for stimulating your bone-forming cells. Our bone density is one of the main aspects that keep them strong. 

And when you think veggie intake, think about all colors on the color spectrum. Try to consume vegetables of every color, and this includes the very powerful leafy greens.

Bone density is the measurement of the amount of calcium that your bones have. In that sense, osteopenia and osteoporosis are conditions characterized by very low bone density.

For young children, a high intake of green and yellow vegetables makes their bones stronger as they develop and grow through adolescence. 

Additionally, these same vegetables have an impact on older women. One study shows that women over 50 who regularly consume onions have a 20% reduced chance of developing osteoporosis than those who rarely eat them.

Perform Strength Training

Strength training, or weight lifting, is widely acknowledged as one of the very best ways to preserve bone density as you age. Without weight lifting, your bone density will start to degrade after age 30.

And strength training is especially important for people suffering from lower extremity joint deficiencies, like knee or hip arthritis. These are conditions that can limit a person from performing weight-bearing exercises. They are often referred to specialists, like Perth chiropractor Dr. Mathew Farrugia. (1)

The key to it is bone loading. Lifting light weights without much resistance simply won’t achieve the required objective. 

You need to put your muscles and bones under reasonably heavy resistance. Not to a point where you risk injury, but a reasonably high level of resistance. Always start with lower weights, and progress to increased resistance.

Maintaining Healthy Bones

If you want to start strength training, you can perform 1 or 2 sets of 10 to 12 repetitions. That is a good general rule that will get you started. Click to learn more about this type of resistance training. Also check our complete catalog of resistance training and building muscle:

You can also check our complete video catalog of workouts by body part, as well as workout type (home, gym, bodyweight, etc).

And to achieve maximum benefits and minimal risks, you need to prioritize proper breathing and lifting techniques.

Drink Milk

Of course we’ve all heard the importance of drinking milk. The key to improving your bone density is to consuming calcium-rich foods. And this includes milk! While vegetables have plenty of calcium, milk is also a good source. (2)

Bone development starts during childhood, which is why children are encouraged to drink milk. However, if you don’t drink milk, you can get your calcium from other sources. For example, kale, collards, soybeans, okra, cheese, yogurt, and white beans are all rich in calcium

Consume Adequate Protein

Consuming protein is good for your muscles, and also for your bones. In fact, 50% of your bones are made from protein. 

Lean Muscle Protein Foods

Researchers have reported that low protein intake can cause a decrease in calcium absorption. And this can affect bone formation and even cause it to break down. (3)

However, like many things, too much excess can also be a problem. And high-protein diets can leach calcium from your bones. This can counteract the increased acidity in the blood due to the high-protein diet.

So, how much protein should you take? Just enough. Research has found that the right amount is about .36 grams of protein per pound of body weight

If an adult man weighs 200 pounds, then the correct amount of protein would be 72 grams per day (200 x .36 = 72).

If an adult woman weight 130 pounds, then the daily dose of protein should be in the range of 47 grams (130 x .36 = 47).

But also make sure to pair your protein intake with lots of fruits and vegetables. And here are some great examples of lean muscle protein.

Don’t Smoke and Don’t Drink Excessively

Am I addicted to AlcoholLoss of bone density is also associated with tobacco and excessive drinking. If you smoke, you can seek help to quit. There are a lot of programs out there, and some of them are even funded by the government.

Likewise, drinking alcohol can also adversely impact bone density. But if you drink, you don’t have to stop altogether since moderate drinking should not be a problem. 

However, if you drink too much regularly, you should slowly ease into various doctors’ recommendations regarding alcohol intake.

It might be hard at first, but if you want to be healthy and keep your bones in good condition, you need to be cognizant of the consequences. Everything in moderation, except smoking, which needs to be complete cessation (no mas)! 

I had a doctor tell me many years ago some prescient advice on smoking…

“There is no more efficient and effective way to destroy your looks and destroy your health than smoking cigarettes.”

Smoking can also have a very detrimental effect on your workouts. Check our post on the effects of smoking on workouts.

Quit Smoking

Final Words

Our bones grow weaker and become more prone to degradation as we age. 

However, there are some things we can do to prevent this from happening too early. As long as you exercise daily, eat plenty of vegetables, consume only moderate alcohol, and avoid smoking, you can enjoy the benefits of having healthy bones as you age.

Here some more wellness posts:

Click to see more body wellness articles.

Philip Stefanov

Philip Stefanov

Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.

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References

  1. Chiropractor Perth – chiro Perth. Perth Chiro Centre. (2022, February 11). https://www.perthchirocentre.com.au/
  2. Contributors, W. M. D. E. (n.d.). 8 foods high in calcium and Why you need it. WebMD. https://www.webmd.com/food-recipes/features/10-calcium-rich-foods
  3. Spritzler, F. (2021, May 20). 14 easy ways to increase your protein intake. Healthline. https://www.healthline.com/nutrition/14-ways-to-increase-protein-intake

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