5 Ways to Keep Your Bones Strong as You Age

 

Bones are constantly growing, breaking down, and rebuilding themselves to keep up with the body’s changing needs. As you age, your bones will gradually lose some of their strength, but there are plenty of ways to counteract this natural process so your bones stay strong as you age. Here are five tips on how to keep your bones strong as your age.

1) Take calcium. 

The mineral calcium is essential for strong bones and teeth, and it's also important for the proper functioning of nerves, muscles, and other tissues. Calcium is stored in your bones; when you don't get enough calcium from food or supplements, your body will take the calcium from your bones to maintain normal function. This can lead to osteoporosis or other conditions where the density of your bones decreases.

2) Exercise regularly. 

One of the best ways to keep your bones strong is by exercising regularly. In addition, don't forget that you need vitamin D, calcium, and magnesium. The more active you are, the stronger your bones will be!

3) Don’t smoke. 

Smoking is one of the worst things you can do for your bones. It has been shown to decrease bone density and increase fractures in women over 50. Women who have smoked have a higher risk of osteoporosis than non-smokers.

4) Get enough vitamin D. 

Your body can produce vitamin D when your skin is exposed to sunlight. The Mayo Clinic recommends that adults between the ages of 19 and 70 receive 600 IU of vitamin D per day.

5) Stay active. 

Regular exercise is one of the best ways to keep your bones strong, and there are many ways you can incorporate it into your daily routine. Push-ups, squats, and planks are all great for building muscle mass in your upper arms, legs, and core. Swimming is also a great form of exercise that won’t hurt your joints. Yoga is a wonderful way to stay limber without putting too much stress on your muscles or bones.