Maintain bone health at any age
Keeping your bones healthy and strong is especially important as we age, when even minor falls can lead to major breaks and complications.
Most people reach their peak bone mass around the age of 30 – after that, you begin to gradually lose more bone mass than you gain. The good news is, maintaining your bone health is easier than you might think.
By prioritising a combination of diet and exercise habits you can improve and maintain bone density as much as possible.
Here’s some practical ways you can prevent osteoporosis and keep your bones strong.
Increase calcium intake
Women are most at risk of developing osteoporosis past menopause, so once over 50 you should aim to consume 1,200mg of calcium daily. Men of the same age should aim for at least 1,000 mg. After the age of 70, they should also consume 1,200 mg. You can do this by eating calcium-rich foods and, if necessary, taking calcium supplements. Dairy products, dark green vegetables and foods like salmon, almonds, soybeans and sardines are all a good source of calcium.
Get enough Vitamin D
Vitamin D is also essential for maintaining bone health as it helps your body absorb calcium. Exposure to sunlight helps your body naturally produce Vitamin D, but as we age and aren’t spending as much time outdoors we might not be getting as much we need. People aged 51 to 70 should aim for at least 600 IU of Vitamin D daily. Your doctor may advise a Vitamin D supplement, but you can easily get your intake by eating foods like herring, sardines, salmon, tuna, liver, eggs and fortified milk.
Prioritise physical activity
Exercise has a positive impact on nearly every aspect of our wellbeing, and bone health is no exception. Aim for at least 30 minutes of physical activity daily; activities like walking, stair climbing, gardening, weight-lifting and dancing are all great exercises for optimum bone health.
Limit tobacco and alcohol
Smoking and drinking too much alcohol can have a negative impact on your bone health – research suggests tobacco contributes to weak bones and alcohol can interfere with the body’s ability to absorb calcium. Quit or cut back on smoking and keep your alcohol intake to less than two drinks a day.
How do you keep your bones healthy?
Have you got a health question?
We've teamed up with AXA PPP healthcare to bring you articles, information and tips from their clinical teams on a wide range of health topics. And if you have a health related question of your own – about your or your family's health, medication or upcoming procedures, for example – you can also access their, "Ask the Expert" service. Available around the clock, 365 days a year this free resource allows you to ask the team of friendly and experienced nurses, midwives and pharmacists about any health concerns you may have– whenever you need them, 24 hours a day, every day. Please get in touch now.
Click below to submit your question online.
Rachel - Silversurfers Assistant Editor
Latest posts by Rachel - Silversurfers Assistant Editor (see all)
- Clever uses for cling film - August 23, 2019
- Keep learning with the best Open University courses - August 22, 2019
- How dating online can expand your options - August 21, 2019
- Should Bake Off feature more silver bakers? - August 20, 2019
- Grown-up burger recipes for National Burger Day! - August 20, 2019
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!