how to strengthen bones

How to Strengthen Bones as You Age

Aging can come with various challenges for our bodies, and one of them is the weakening of bones. This process can lead to osteoporosis, a disease that causes bones to become brittle and fragile, which can lead to dangerous falls and fractures. However, learning how to strengthen bones can help you significantly reduce the risk of developing osteoporosis. Below, we offer 7 tips for strengthening your bones!

Get Moving

Physical activity can help strengthen your bones and prevent osteoporosis. Weight-bearing exercises, such as walking, hiking, or dancing, puts gentle stress on your bones, stimulating them to grow stronger. It is recommended to aim for at least 30 minutes of activity every day.

Eat a Balanced Diet

Your body needs calcium and Vitamin D to strengthen bones. Dairy products, leafy greens, and fatty fish like salmon are all good sources of calcium, and Vitamin D can be found in sunlight or supplements. Additionally, a diet rich in fruits, veggies, and lean protein can help maintain a healthy weight and decrease the risk of osteoporosis.

Quit Smoking

Smoking is harmful to every part of our bodies, but it also decreases bone density, making them more fragile and prone to fractures. Quitting smoking is an essential step to maintain healthy bones, so if you have been thinking about kicking the habit, now is the time!

Limit Alcohol Consumption

Excessive drinking can lead to bone loss and fractures due to poor bone structure and reduced bone density. It is recommended to limit alcohol intake as much as you can and consume no more than one drink per day.

Check Your Medications

Certain medications, such as corticosteroids, can cause bone loss, leading to osteoporosis. Talk to your doctor about any side effects of your medication and any alternative treatments that might be available.

Get Regular Check-Ups

Getting a bone density test is easy, painless, and can help diagnose, prevent and treat osteoporosis. Consult with your doctor regarding when to get your first test, and continue to get regular check-ups as you age to keep a close eye on your health.

Supplement Your Diet

Though it’s always ideal to work key nutrients into your diet with healthy foods as listed above, taking calcium and Vitamin D supplements can help ensure that you’re getting enough of these critical nutrients. Work with your primary care provider to make sure you’re getting the correct dosage for your age and health.

Cumberland Crossing by OceanView

There’s no denying that aging comes with challenges, but taking small steps to maintain healthy bones can help prevent osteoporosis and ensure a more active life. These steps can make all the difference in helping you live independently, avoid accidents and injuries, and enjoy an enhanced quality of life.

If you’re looking for a beautiful, active retirement community that can meet all your living needs, Cumberland Crossing by OceanView may be the perfect choice for you. Our community offers comprehensive wellness opportunities, from fitness classes to breathtaking local hikes, that will keep you healthy and thriving in your retirement years. To learn more about our community at Cumberland Crossing, schedule a tour with us today!