From exercise to nutrition: 5 proven ways to keep bones strong as you age

Most people reach their peak bone mass by the age of 30. As we age, bone breakdown slowly begins to outpace formation and increases the risk of fractures and osteoporosis. Harvard study suggests bone strength starts slipping at an average rate of 1% per year after age 40.
For these reasons, it becomes all the more crucial to maintain bone health as we age. Research-backed strategies emphasize lifestyle modifications, proper nutrition, and targeted exercises can significantly slow bone loss and even strengthen bones in later years. Below we mention some proven ways that can help preserve bone health with aging.

Harvard study suggests weight-bearing exercise can help to slow bone loss, and several show it can even build bone. A study published in Mayo Clinic also suggests that adults who engage in regular weight-bearing activity show higher bone mineral density compared to adults with sedentary lifestyles.
Activities like brisk walking, jogging, dancing, and weightlifting stimulate bone formation and slow down bone loss.

​NIH Research indicates that lifelong calcium sufficiency supports bone health, especially when combined with vitamin D for optimal absorption. Adults require around 1000mg to 1200 mg of calcium a day, as per NIH.
Calcium can be sufficiently acquired through diet. Common food sources of calcium are milk, cheese. Yogurt, leafy green veggies, and almonds etc. consuming calcium in small amounts throughout the day is more beneficial.

Numerous studies have shown that vitamin D plays a critical role in absorbing calcium. Without adequate levels of this vitamin, a calcium-rich diet will not provide any benefit.
NIH facts sheet suggests, adults need 12 micrograms of vitamin D to fulfil the daily required intake. The most common and well known source of vitamin D is sunlight. Other rich sources may include egg yolks, plant based milk, fatty fish like salmon etc. One may also take vitamin D supplements after consulting with a healthcare professional.

​Research published in NIH suggests that protein may be beneficial for bone health, if consumed along with proper calcium intake. Incorporating protein in the form of lean meats, dairy, legumes, and nuts into diet can help support bone health.
However, it is important to note that some studies suggest excess protein intake can increase the body’s acid load, and to neutralize the acid, the body may use calcium from bones. This means, high protein intake may be harmful.

​NIH study indicates chronic heavy drinking and smoking can be a significant risk factor for osteoporosis. Studies also suggest that healthy lifestyles are highly related to bone health, and different lifestyles may have different influences on regions with a high risk of bone diseases.

Bones are the foundational factor for a healthy life in later stages of life. Healthy bones ensure independence and productivity. While bone loss is a natural part of aging, adopting the right lifestyle habits can make a significant difference in maintaining bone strength and preventing fractures. Making these evidence-based changes early and sustaining them throughout life can go a long way in keeping bones resilient and body active as one ages.