Most people don’t think much about their bones until there's a problem. A fracture, joint pain or loss of mobility often brings bone health into focus.
Bone health isn’t just something to think about when you're older. It’s a lifelong issue that begins in childhood and lasts through every stage of adult life.
“Bone health matters at every age because it determines our lifelong bone strength, mobility and fracture risk,” said Joy Bulger Beck, MD, an internal medicine physician with Banner -University Medicine. “We build most of our bone mass during childhood and adolescence, reaching peak bone mass in early adulthood. After that, the focus shifts from building bone to maintaining it and minimizing age-related bone loss.”
In other words, the habits you form early and the choices you make over time can change how strong and healthy your bones stay as you get older.
Why bone health isn’t just an “older adult” issue
Bones are living tissues that are always changing. When you are young, your body makes new bone faster than it breaks down old bone. This helps you grow strong bones, usually by the time you're in your early 20s or 30s.
After that, the breaking down of bone starts to happen faster than building new bone. Over time this can cause bone loss, especially if you don't eat well or stay active.
For many people, the first sign of bone loss is a broken bone (fracture). Nearly 54 million Americans have osteoporosis or are at risk of getting it. Another common condition is osteoarthritis, also called degenerative joint disease. It can affect people of all ages and cause pain, stiffness and less endurance.
The good news is that it’s never too early or late to take steps to protect your bones.
Five ways to support bone health at every age
1. Maintain a healthy, stable weight
Keeping a healthy weight helps your bones and joints stay strong. Being underweight can lead to weaker bones, osteopenia and broken bones. Being overweight can also harm bone quality and put more pressure on your joints, which can cause injuries.
Losing and gaining a lot of weight repeatedly, known as yo-yo dieting, can also eventually cause you to lose bone.
Try this:
Eat a variety of healthy foods and exercise regularly. Families can plan meals together that include lots of fruits, vegetables and lean proteins to help keep bones strong.
If you want to change your weight, talk to your health care provider or a registered dietitian. They can give you safe and steady ways to lose or gain weight that also help keep your bones strong and support your overall health.
2. Get moving with bone-strengthening activities
Bones get stronger when they are used.
“Weight-bearing and resistance exercises are proven to slow bone loss and reduce fracture risk,” Dr. Bulger Beck said. “Balance and strength training also improve stability and help prevent falls.”
Aim for at least 30 minutes of physical activity most days, including activities such as:
- Walking, jogging or stair climbing
- Dancing
- Strength and resistance training
- Yoga or Pilates
- Swimming or cycling
- Stretching and balance exercises
Try this:
Encourage children to climb, jump, dance or play sports to naturally strengthen their bones. Families can be active together by riding bikes, going on hikes or playing games in the backyard.
Continued weight-bearing exercises also help adults reduce bone loss. You can go for walks, lift weights or try bodyweight exercises at home.
Learn more about what counts as weight-bearing exercises.
3. Eat a nutrient-dense diet that supports bones
Nutrition plays a major role in building and maintaining strong bones across the lifespan.
“The key nutrients for bone health are calcium and vitamin D, which support bone mineralization and calcium absorption,” Dr. Bulger Beck said. “Adequate protein, along with magnesium, phosphorus, vitamin K and trace minerals also play important roles.”
A bone-supportive eating pattern includes:
- Fruits and vegetables at most meals
- Calcium-rich foods like milk, yogurt, cheese, fortified plant milks and leafy greens
- Lean proteins such as beans, eggs, fish, chicken and tofu
- Whole foods that are low in added sugar and highly processed ingredients
Try this:
Encourage your children to eat snacks with calcium, like yogurt, cheese or fortified plant milks.
You can add leafy greens, nuts or foods high in protein to your meals. If you take calcium supplements, they might interfere with some medicines, like thyroid hormone and iron supplements. It's best to take calcium at a different time of day.
As a family, make meals together and try new recipes that include fruits, vegetables and bone-supportive protein sources. Spend time outdoors to get natural vitamin D from sunlight.
Learn more about ways to support joint health with food.
4. Limit habits that weaken bones over time
Some lifestyle habits can weaken bones over time and raise the chance of breaks.
Risk factors include:
- Smoking
- Excessive alcohol use
- High caffeine intake
- Long-term use of certain medications, such as systemic steroids
“The biggest risk factors for weakened bones over time include aging, hormonal changes, physical inactivity, some health conditions, certain medications like prolonged steroid use, smoking and excessive alcohol use,” Dr. Bulger Beck said.
Try this:
Encourage your children and teens to limit sugary, caffeinated beverages and avoid tobacco and vaping.
You can swap coffee, tea or soda for decaf or water and follow the recommended alcohol limits. Talk to your provider about ways to quit smoking.
As a family, support each other in making healthier choices, like limiting processed snacks and staying active together.
5. Know when bone density testing matters
Bone density testing doesn’t make bones stronger but it can give helpful information about bone health and the risk of fractures. A DXA scan measures how dense your bones are and helps establish a baseline or guide prevention or treatment.
“Talk to your health care provider about bone density screening at age 65 for women and 70 for men,” Dr. Bulger Beck said. “Testing may be recommended earlier if you have risk factors such as a previous fracture, long-term steroid use, early menopause or certain medical conditions.”
Try this:
Schedule bone density testing with your health care provider when recommended. Keep track of family history or prior fractures, which can help guide earlier testing or prevention measures.
Takeaway
Bone health is about more than just avoiding fractures. Strong bones help with balance, moving around and staying independent. They help you stay active and involved at any age. Whether you’re making new bones, keeping them strong or slowing down natural bone loss, small daily habits can help over time.
For more information on bone health, schedule an appointment with your provider or a Banner Health specialist.
