5 Tips to Maintain Bone Health as You Get Older

Many of us don’t care much about our bone health until age 30. However, doctors have advised people to take good care of their bones even at early ages. It is time for us to take good care of our bones to have strong bones as we grow older.

Taking care of our bones is often aligned with the topic of weak bones. Inadequate bones are a condition where the bones become fragile, thin, soft, and prone to breaking. It is often found in older people. People with a high risk of osteoporosis should get a bone density scan.

According to Banner Health, an estimated 10 million Americans have osteoporosis. The other older adults suffer from low bone density. 

Based on the National Osteoporosis Foundation, having low bone density places them at a higher risk of osteoporosis. Below are the tips for maintaining your bone health and finding and getting primary care doctors.

Tip #1: Start Eating Healthy for Healthy Bones

Human bones get the best health through the proper nutrients. The best diet to incorporate into your bone health includes a variety of fruits and vegetables. It should be rich in bone-boosting nutrients like potassium, magnesium, and Vitamins A, C, and K.

A study shows that you must take up to 600 to 800 units of calcium daily. Physicians would tell you to get the proper diet. It is also better to consult with a registered nutritionist dietitian. Listed below are foods rich in bone-boosting nutrients.

  •   Nuts and legumes
  •   Dark leafy vegetables
  •   Citrus fruits
  •   Bananas
  •   Sweet potatoes
  •   Carrots
  •   Cantaloupe

Source: Unsplash

Tip #2: Incorporate Regular Exercise

Exercising is one of the critical elements in making bones stronger. It can keep the body agile with physical activities. The prescribed exercise by the general physicians is at least 30 minutes per day. 

Exercising benefits our muscles so do our bones. Simple exercises like jogging, weight lifting, dancing, and walking can help your bones. Helpful activities like weight lifting and muscle-building exercises help our bones. Through simple actions like this, you can avoid bone density loss.

Listed below are some of the 30-minute practices you could try every day;

  • Cycling
  • Swimming
  • Weight lifting
  • Walking
  • Running
  • Jogging
  • Stretching
  • Yoga and Pilates

Source: Unsplash 

Tip #3: Calcium and Vitamin D

Eating a well-balanced meal is one of the key points in keeping human bones healthy and strong. In taking care of our bones, a diet rich in calcium and vitamin D is a great help in improving bone mass. 

Many general practitioners and physicians advised their patients on a diet. A diet rich in Vitamin D and calcium is excellent for your bone health.

The correct serving of fruits and vegetables will make a big difference in your bone mass. The right part of dairy includes three daily serving sizes, such as low or non-fat milk, yogurts, and cheeses. 

One of the primary care provided is limiting your intake of foods rich in harmful fats that deteriorate your bone health. High sugar and salt intake are also detrimental to your bone health.

Tip #4: Avoid Smoking, Limit Alcohol Intake, and Swap Caffeine

It is not unknown that smoking and alcohol fasten your body’s deterioration. General practitioners studied that chemicals found in cigarettes and tobacco are harmful.

Drinking alcohol can interfere with your body’s ability to absorb nutrients such as calcium and vitamin D. 

Humans are prone to having vices. This leads them to have a higher risk of getting bone-related diseases. People with sins are often prone to bone-related problems. 

Smoking and drinking alcohol and caffeine are harmful. As alcohol affects absorption, cigarettes contain nicotine. Listed below are the tips to provide primary care and avoid vices:

Instead of drinking caffeinated drinks. Try to swap coffee with tea or decaffeinated beverages. 

Try limiting alcohol intake. As for women, it is advisable to have no more than one drink a day; for men, it is advisable to have no more than two drinks a day.

Help yourself and get rid of the cigarette habit. If you can stop it at an early age, do it. If you think you are under the profound influence of cigarette smoking, try finding a rehab center that fits your criteria.

Tip #5: Get Your Bone Density Tested

If you are worried about your bone health, schedule a doctor’s appointment. If you belong to a high-risk factor of having osteoporosis, schedule an appointment with your doctor.

General practitioners advised people to take care of their bones. Finding the correct physician to consult is the right thing to do. 

Although a bone scan will not help you strengthen your bones, it can provide input. It shows how to get primary care prescribed by general physicians. It can provide a basis if you are at a higher risk of having osteoporosis.


  • DEXA scan is a medicare that covers bone density testing. 
  • If you lack nutrients, do not consider the counter supplement. Consult with your general physician first.
  • A General Physician can determine if the supplement can benefit your bone. The right prescription and dosage can save you from the negative impact. Supplements are only effective for people who lack specific vitamins or minerals. Taking too many supplements can harm your body.
  • Before starting an exercise routine, check with your general physician. Better work with a physical therapist and registered personal trainer. It is to check what’s the best exercise for you.
  • Losing weight is crucial for your bone health. Consulting with a registered nutritionist dietitian is the best resort to losing weight. Registered Nutritionist Dieticians will help you have a proper diet.
  • Get plenty of protein. Protein is the building block of bones, and getting a protein-rich diet is an excellent step for bone health. Ensure your diet includes lean protein, such as eggs, white meats, lean beef, shrimp, soy, and lentils.

Also, Read What Are the Recommended Massages To Relieve the Stress of Everyday Life?

Leave a Reply

Your email address will not be published. Required fields are marked *