Keeping your bones strong is a smart goal at any age. But a fracture-proof frame becomes even more important after 50, when weakened bones lead to breaks for one in two women and one in five men.
Your bones are constantly updating their microscopic framework of collagen and minerals, breaking down old bone and replacing it with new bone—and until about age 30, you build more than you lose. From about 30 to 50, bone formation and breakdown are basically equal. But with each passing decade after 50, this process falls more out of balance, with breakdown outpacing new growth.
Fortunately, there’s a lot you can do.
- Hit your calcium, vitamin D3 and protein quotas. Calcium is the most abundant mineral in your bones, and most Americans fall well below their needed daily intake. Vitamin D and protein are essential to your body’s ability to absorb and utilize calcium for bone formation.
- Add magnesium, potassium and K2. “These micronutrients play a significant role in bone health, in part by helping maximize calcium uptake,” explains Megan Wroe, RD, wellness manager of Providence St. Jude Wellness Center, who says adding a high-quality vitamin and mineral supplement can help you cover your bases in keep bones strong.
- Get weight-bearing exercise. Walking, dancing, weight training or any activity that puts your bones to work stimulates the remodeling that keeps bones strong.
Signs that your bones might be losing their density: a bone fracture after age 50, back pain, increasingly stooped posture or losing 1.5 inches or more of your height.
“Osteoporosis is a silent disease and causes no symptoms until a spine, hip or wrist fracture makes it clear,” explains Karen Evensen, MD, who helps lead the hospital’s Bone Health Program and recommends getting a bone density scan at age 65—or earlier if you’ve had a low-impact fracture, have a family history or are taking a medication (such as prednisone) that affects bone density.
The Providence St. Jude Bone Health Program offers expert medical management of individuals with osteoporosis and those considered high-risk. To make an appointment, call 714-626-8630.
The Providence St. Jude Wellness Center offers exercise classes designed specifically to create healthier, stronger bones. Go to stjudewellnesscenter.org or call 714-578-8770 to learn more.
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