Strong Bones Does a Body Great

By Reba White

Greener Pasture Care Services

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More Senior Health Articles

Strong Bones Does a Body Great

Drink Milk

Calcium and vitamin D helps protect bones, but many Americans fall short on both nutrients. If you're getting two to three servings of low-fat dairy every day and eating plenty of leafy greens, you should meet your calcium needs 1,000 milligrams for men and 1,200 for women. Vitamin D is more difficult to obtain from food alone, though, even if you have healthy habits.

Strong bones don't just protect against fractures from falls. They also improve your posture, protect your internal organs and give you the strength to do the things you love, from traveling to running.

While most of us reach our peak bone mass during our 20s, it's never too late to strengthen your structure. To get the recommended 600-800 international units daily, try supplements that contain vitamin D3, an active form that's more effective than its vitamin D2 counterpart.

Get Fit

Bones respond to stress by becoming denser and stronger. The more impact on your bones, the better. Studies consistently show that athletes have up to 35% greater bone mineral content than non-athletes.

Even simple activities such as walking and climbing stairs strengthen bones and muscles, improve balance and reduce your risk of falls.

Squeeze in a 30-minute workout and incorporate push-ups and other strength-training activities into your day. You can even do lunges while you're brushing your teeth.

Quick Tip

Stop the sodas. A study from Tufts University found that women who drink soda daily have lower bone mineral density than those who indulge only once a week.

According to the study soda prevents calcium from being efficiently absorbed by your bones.

Get Tested

Men and women lose bone mass after age 50, but it's particularly noticeable when a woman enters menopause and bone-protecting hormones such as estrogen and progesterone plummet.

Women can lose as much as 5% of their bone mass in the first several years following menopause.