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Bone health is extremely important for people of all ages. Building strong healthy bones, as well as protecting those bones, can help you live a more fulfilling, pain-free life. Most people reach their maximum bone mass around the age of 30 – meaning after that bones will continue to grow when old bone is broken down, but it will do so at a much slower rate.
There are a number of factors that play a role in how healthy your bones are. Some of which you have control over and some you don’t. Things you can control include the amount of calcium you have in your diet, your level of physical activity, how much alcohol you consume, your tobacco usage, and your size.
Things you can’t necessarily control include your gender, age, race, family history, medical conditions, the use of some medications, and hormone levels. People with eating disorders such as bulimia and anorexia are also at risk of experiencing bone loss.
To ensure your bones are as healthy as possible, starting with the things you can control in your daily life can go a long way. Adults age 19 to 50, and men between the ages of 51 and 70 should et at least 1,000 milligrams (mg) of calcium per day. Women over 50 and men over the age of 70 should get 1,200 mg a day.
Aside from calcium supplements, you can get calcium naturally through foods like almonds, broccoli, tofu, kale, tofu, dairy products, and more. If you are unable to get the minimum amount of calcium through your food sources alone, daily supplements can ensure you are getting enough.
Vitamin D is just as important as calcium. Without it, your body is unable to absorb the calcium you consume. Adults between the ages of 19 and 70 should get 600 international units per day (IUs). Those over 71 should get 800 IUs. Vitamin D can be consumed through eating oily fish, mushrooms, eggs, and fortified foods including milk and cereals.
Your alcohol and tobacco use also play a role in your bone health. Women should limit themselves to one alcoholic beverage per day and men should not drink for than two alcoholic beverages per day. Smoking for anyone regardless of gender is bad for bone health and regeneration.
Last but not least, getting exercise each day can help keep your bones healthy and strong. Specifically, weight-bearing exercises such as stair climbing, walking, and jogging can help slow down the process of bone loss.
