Follow these steps to improve skeletal strength.
Bone health is one of the most overlooked aspects of aging. Yet for adults 40 and older, maintaining strong bones is critical for mobility, independence and long-term health.
Bone is living tissue that remodels throughout life. But starting generally after menopause in women and around 50 in men, the balance between bone formation and breakdown begins to shift. Without intervention, this gradual loss can lead to osteopenia and eventually osteoporosis.
About 10 million U.S. adults 50 and older have osteoporosis, of which 80% are women. And more than 40 million have low bone mass that puts them at increased risk for the disease.The consequences of poor bone health can be severe. Fractures commonly occur in the hip, spine and wrist. Each year, hundreds of thousands of older Americans are hospitalized for hip fractures, which often leads to loss of independence, disability and even increased mortality risk.
Early screening is an essential preventive step. Experts recommend bone density testing for women 65 and older, and for younger individuals with risk factors such as early menopause, low body weight, family history of osteoporosis or long-term corticosteroid use. Intervention is critical since bone loss progresses gradually and often goes undetected. Fortunately, however, skeletal strength can be improved and preserved.
Lifestyle changes Daily habits are the foundation of skeletal health, with weight-bearing and resistance exercises among the most powerful tools. Activities such as walking, jogging, strength training and using resistance bands stimulate bone remodeling by placing mechanical stress on the skeleton, encouraging the building of stronger bone tissue. Maintaining muscle mass is also vital. Regular physical activity, combined with balance training like yoga or tai chi, can lower fall risk.Dietary patterns play a role, too. A whole-food, plant-based diet rich in vegetables, fruits and healthy fats supports bone repair.
Prescription options For those with diagnosed osteoporosis or very high fracture risk, physicians may recommend medications designed to slow bone loss or stimulate new bone formation. Common bisphosphonates such as alendronate or risedronate inhibit breakdown.Other treatments include denosumab,
a monoclonal antibody that reduces breakdown, and anabolic medications like teriparatide or abaloparatide that stimulate formation. In postmenopausal women, hormone therapy or selective estrogen receptor modulators may also help preserve bone density.
Nutrition and supplements Adequate nutrition is essential to skeletal integrity. Calcium is the primary mineral component of bone, and most adults 50 and older require about 1,200 mg per day to support its maintenance. Vitamin D is equally important because it enhances calcium absorption and regulates remodeling.Research highlights the importance of several additional nutrients. Vitamin K2 helps direct calcium into bone tissue and away from arteries, while magnesium supports bone matrix formation and enzymatic processes involved in mineral metabolism. Because of contraindication, those on anti-platelet and/or anti-coagulation medications should speak with their doctors before taking supplemental vitamin K.
Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California American Legion’s 24th District and Hollywood Post 43.
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