6 Things You Can Do To Keep Your Bones Healthy & Strong

Bone Health and Age

When we’re younger, our body usually creates bone mass quicker than we lose it. As we age,  this process slows down and we tend to start losing bone mass. Typically, our bone density peaks around age 30 and then begins to drop. Unfortunately, this means that if we take a bad fall, breaks and sprains become much more common. This is especially true in women post-menopause because of the reduction is estrogen in their body. After going through menopause would be a good time to speak with your doctor about your bone health.

It’s important to take care proper care of yourself to ensure bone health as you age. Often people will be unaware that their bones are becoming more brittle and weak and they will not realize that they suffer from osteoporosis (bone loss) until they break a bone. Osteoporosis most commonly affects the spine, hips, and wrists. In more extreme cases, something like a cough can potentially cause a fracture. Symptoms of osteoporosis that you may notice include back pain (due to fractured vertebrae), bad posture, and loss of height. If you do have an accident, you’ll likely need some sort of brace or cast to help with the healing process.

Make sure you always talk to your Doctor before making any drastic changes to your diet or to ask for assistance with vitamin supplementation for your health.

6 Ways to Keep Your Bones Healthy


As you may have heard – Your body uses calcium to build strong bones and teeth. As we get older, it may be necessary to supplement with additional calcium. This is something that you Doctor will be able to help you with. Calcium rich foods include milk, yogurt, and cheese.


Vegetables are a great way to prevent the break down of your bones, especially in women. In recent studies, scientists discovered that women who were consuming at least 9 servings of green plants high in antioxidants (including cabbage, broccoli, and parsley) had higher bone density than women who rarely ate vegetables.

Weight Training

Working out with weights a few times a week has been proven to be a great way to increase bone strength, size, and to reduce breakdown.

Vitamin D

As mentioned, it’s very important to get enough calcium into your diet. Vitamin D is what helps your body absorb and use the calcium that you consume. Keep in mind that although caffeine has it’s health benefits, it can have the reverse affect – It has a negative impact on your body’s ability to absorb calcium.


Protein is extremely important in maintaining bone mass. Protein makes up approximately 50% of your bone mass. Meats, eggs, fish, beans, lentils, eggs, butter, nuts, and seeds are all great sources of protein to have in your diet.

Avoid Smoking and Drinking (Alcohol)

Both smoking cigarettes and drinking have been shown to speed up the aging process in many ways, which includes the breakdown of your bones density.

Get Help to Quit Smoking: https://action.cancer.ca/en/living-with-cancer/how-we-can-help/get-help-to-quit-smoking

Get Help to Quit Drinking: https://canadiancentreforaddictions.org/how-to-stop-drinking-alcohol/



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