Health

Natural ways to prevent bone loss

Osteoporosis becomes more common with age. Luckily, diet, exercise, and some lifestyle changes can go a long way toward keeping your bones strong.

A smiling couple sitting at a table, each holding a glass of milk

Osteoporosis is a disease that weakens bones and makes them more likely to break. Keeping your bones healthy is super important as you get older. If you trip or slip while walking your dog or taking the stairs, you could break a bone. And falls are more common among older adults: Every year, 1 in 4 people ages 65 and older fall, and 3 million of them are treated in emergency departments for fall injuries, according to the CDC.

If you fall, you’ll want to make sure your bones are strong enough to withstand it. The good news is that maintaining healthy bones is easier than you might think. Your annual wellness visit with your PCP is a good opportunity to ask your doctor about your bone health.

Here are some tips for boosting your bone strength, no matter your age.

Eat bone-healthy foods

The foods you eat contain important vitamins and minerals that are crucial to keeping your bones strong. Here are the types of foods to reach for.

Calcium-rich foods

Low calcium intake is associated with osteoporosis, low bone mass, and higher fracture rates. That’s according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Men ages 51 and older need 1,000 to 1,200 milligrams of calcium per day. Women ages 51 and older need 1,200 milligrams of calcium per day.

Foods highest in calcium include:

  • Canned sardines with bones
  • Certain vegetables, such as kale, broccoli, and bok choy
  • Soft cheeses, such as brie or mozzarella
  • Fortified foods and drinks, such as orange juice
  • Milk
  • Canned salmon with bones
  • Yogurt

Foods that contain vitamin D

The body needs vitamin D to absorb calcium. Not getting enough vitamin D is linked to osteoporosis, low bone mass, and higher fracture rates. People ages 51 to 70 need 600 IU of vitamin D per day, while those ages 70 and older need 800 IU per day. IU stands for “international unit,” which is measures the effect that vitamins have on your body.

Foods high in vitamin D include:

  • Beef liver
  • Egg yolks
  • Fatty fish, such as salmon, tuna, and mackerel
  • Fortified food and drinks, such as orange juice
  • Milk
  • Mushrooms
  • Ready-to-eat cereals

Ask your PCP about bone-strengthening supplements

If you don’t think you’re getting enough bone-strengthening vitamins through your diet, talk to your doctor about whether supplements are a good option for you. Here are two to consider:

Calcium supplements

According to the National Institutes of Health (NIH), the two main forms of calcium supplements are:

  • Calcium carbonate. This is best absorbed when taken with food.
  • Calcium citrate. This can be taken with food or on an empty stomach. But the stomach acid produced while eating can help your body absorb both types of supplements.

Calcium supplements are also better absorbed when taken in smaller doses (500 milligrams or less) several times throughout the day. The daily upper limit of calcium for adults ages 51 and older is 2,000 milligrams.

Vitamin D supplements

Vitamin D supplements can contain vitamins D2 or D3. But go with a vitamin D3 supplement.

The NIH notes that D3 has been found to increase levels of vitamin D and maintain them longer in the body than D2. The maximum daily intake for vitamin D is 4,000 IU.

Need a doctor? Find an in-network PCP using the Find a Provider tool. Your PCP can help you maintain healthy bones through regular visits. Visit ibxmedicare.com/providerfinder to find a provider near you.

Exercise to keep bones strong

Physical activity in general is important for bone health. To get the most benefits, focus on weight-bearing and resistance exercises. That’s according to the NIAMS.

These workouts include:

  • Climbing stairs
  • Dancing
  • Hiking
  • Jogging
  • Playing tennis
  • Walking
  • Weightlifting

Avoid smoking

Smoking reduces blood supply to your bones, according to the American Academy of Orthopaedic Surgeons. It also raises your risk of osteoporosis and broken bones. Fractures also take longer to heal in people who smoke.

Limit your alcohol consumption

If you drink alcohol, do it in moderation. Chronic heavy drinking is a significant risk factor for osteoporosis, according to NIAMS.

The 2020–2025 Dietary Guidelines for Americans recommends limiting alcohol intake to two drinks or less a day for men and one drink or less a day for women. One drink equals:

  • 12 ounces of beer
  • 5 ounces of wine
  • 1.5 ounces distilled spirits (such as gin, rum, vodka, whiskey)