Simple Ways to Build Strong Bones
Weak bones aren’t inevitable with age, but they do need attention to stay healthy. According to the Bone Health and Osteoporosis Foundation, about 54 million U.S. adults have osteoporosis or low bone mass, which can lead to bone breaks and disabling hip fractures.
Bone mass typically starts to decline after age 40, but you can strengthen your bones at any age. Natalya Denissov, M.D., a family medicine doctor with Sutter, shares how.
Exercise Every Day
“Everybody thinks calcium is most important for bone health. It’s important, of course, but the No. 1 thing to do for our bones is exercise,” Dr. Denissov says. Weight-bearing movement, such as walking, dancing and climbing stairs, strengthens bones. Resistance exercise, such as lifting weights, standing and using elastic exercise bands, strengthens the muscles that support those bones. Get at least 15-30 minutes of exercise daily.
Get Your Calcium From Whole Foods
“We eat so much processed food today, we’re just not getting enough of many important nutrients,” Dr. Denissov says. Be sure you eat whole foods high in calcium, such as cheese, milk, fish, calcium-fortified tofu and orange juice, and dark leafy greens.
Talk to Your Doctor About Supplements
Not everyone can improve their bone density through diet alone, Dr. Denissov says. Post-menopausal women who have been diagnosed with osteoporosis should talk to their doctors about taking supplements.
Avoid Smoking and Drinking
Both smoking and drinking increase your risk of developing osteoporosis.
Get Screened
A simple bone density test tells you if you have normal bone density, low bone density (osteopenia) or osteoporosis. The lower your bone density, the greater your risk of breaking a bone.
If you're a woman who's 65 or older, talk to your doctor about getting a bone density test. This noninvasive procedure uses dual energy X-ray absorptiometry (DEXA) to measure calcium in a region of your bones, providing the most accurate way to test bone density. Visit Sutter Diagnostic Imaging for DEXA scan locations near you.
In addition to women 65 and older, the Bone Health and Osteoporosis Foundation recommends a bone density test for:
- Anyone who’s broken a bone after age 50
- Men aged 70 or older
- Women aged 50-64 with risk factors
- Men aged 50-69 with risk factors
Learn more about about risk factors for osteoporosis.