10 Habits for Stronger Bones and Joints

Maintaining strong bones and healthy joints is essential as we age. The good news is that adopting certain lifestyle habits can help you keep your bones strong and your joints flexible, reducing the risk of fractures and joint pain as you get older. Let's dive into some simple but effective habits that will keep you feeling strong and mobile.

1. Incorporate Weight-Bearing Exercises

Weight-bearing exercises like walking, jogging, and tennis are key to building and maintaining bone strength. Bones react to pressure by producing more tissue, which strengthens them. Aim to incorporate exercises like squats and lunges, or simply walking into your routine. If you're not a fan of intense activities, even walking regularly can work wonders.

2. Eat Calcium-Rich Foods

Calcium is vital for bone health, helping to build and maintain bones throughout life. Aim for at least 1,000 mg of calcium daily if you're between 19 and 50 years old and increase to 1,200 mg if you're over 50 years old. Great sources of calcium include dairy products, kale, broccoli, and almonds. If it's difficult to meet these requirements through diet alone, consider talking to your doctor about supplements.

3. Get Enough Vitamin D

Your body needs vitamin D to absorb calcium effectively. Sunlight is a great source, but you can also find vitamin D in oily fish, like salmon and trout, as well as fortified foods like cereals and milk, and supplements. Adults up to age 70 should aim for 600 IU of vitamin D daily, increasing to 800 IU beyond that age.

4. Avoid Smoking and Limit Alcohol

Smoking and excessive alcohol consumption both have detrimental effects on bone density, making bones more susceptible to fractures. Cutting out smoking entirely and limiting alcohol intake to one drink per day for women and two drinks for men can help protect your bones.

5. Maintain a Balanced Diet

A well-balanced diet doesn't just include calcium and vitamin D. It's also important to consume a variety of nutrients from fruits, vegetables, whole grains, and lean proteins. This will support joint health by reducing inflammation and providing the nutrients your bones need to stay strong.

6. Stay Active to Keep Joints Flexible

Engaging in low-impact activities like swimming, yoga, or cycling can help keep your joints flexible without putting too much strain on them. Regular physical activity supports joint health by maintaining the muscles that surround and support your joints.

7. Use Supplements When Necessary

For those who struggle to get enough calcium or vitamin D from their diet, supplements may be necessary, particularly for post-menopausal women and older adults. However, always consult with your doctor before starting any new supplement.

8. Practice Fall Prevention

As we age, falls become a bigger risk factor for fractures and joint injuries. Ensuring your home is free of tripping hazards and wearing supportive footwear can significantly reduce your risk of falls. Consider using mobility aids like a cane if needed to ensure your safety.

9. Get Regular Check-Ups

Seeing your doctor regularly for bone density tests, especially if you are at higher risk of osteoporosis, is a great way to stay on top of your bone health. These tests can help catch bone loss early, allowing you and your doctor to take proactive steps.

10. Avoid a Sedentary Lifestyle

Staying active is essential not just for building muscle but also for bone and joint health. A sedentary lifestyle can accelerate bone loss and lead to joint stiffness. Even small changes like walking more or standing up regularly during the day can make a difference.

By incorporating these simple but powerful habits, you can enjoy strong bones and flexible joints well into your later years, allowing you to stay active, mobile, and independent.

References: Bone health: Tips to keep your bones healthy | Power up your bones and joints with these six tips