Health
Five Everyday Habits Doctors Avoid For Strong Bones
Health Points
- Bone loss increases with age, especially in women
- Nutrition and lifestyle choices impact lifelong bone strength
- Exercise and fall prevention reduce fracture risk as you age
Keeping your bones strong is key to staying active and healthy as you get older. Osteoporosis—a condition where bones become weak and brittle—is a major concern, especially for women over 50. The Centers for Disease Control and Prevention note that more than half of women in this age group have low bone mass, compared to about a third of men.
Even more concerning, the rates of osteoporosis have gone up in women during the past decade. Protecting your bones now can help you maintain mobility, independence, and quality of life in later years.
Dr. Natalie Azar, a rheumatologist and medical contributor, recently shared on TODAY five habits she avoids to keep her own bones healthy—and recommends the same for others.
“About 10 million people in this country over the age of 50 have osteoporosis,” says Azar. “And we will have about 1.5 million fractures occurring in those people.” She points out that 80% of those fractures happen in women.
The standard age for bone density screening is 65, but Dr. Azar recommends talking with your doctor about getting checked earlier if you have risk factors such as family history, medical conditions, or use certain medications.
She also stresses the importance of adequate calcium intake during childhood and teenage years. “Girls typically achieve 90% of their peak bone mass at 18 and boys at 20. In your mid-30s, you’re already starting to lose your bone mass,” Azar explains.
Children need 700 milligrams of calcium a day at ages 1 to 3, and 1,300 milligrams for those older than 4. Adults should aim for the same 1,300 milligrams daily. If milk isn’t your favorite, don’t worry—foods like soy milk, salmon, kale, chia seeds, and hard tofu are all excellent sources of calcium.
Whole foods are the preferred way to get calcium. “Supplements can provide calcium, but I prefer my patients eat whole foods instead,” Azar says. “Tons of sources of nondairy calcium” are available for those avoiding dairy.
Azar also cautions against smoking and heavy drinking. “Smoking and alcohol can both be detrimental to your health,” she states. While moderate drinking is acceptable, she defines excess as three or more drinks per day. Cutting down helps protect your bones in the long run.
Staying active is one habit Dr. Azar never skips. “Exercise is key for strength and balance and coordination and flexibility,” she says. Many bone fractures—particularly in the wrist and hip—happen after falls, and exercise helps reduce that risk.
Regular physical activity, even something as simple as brisk walking, can make a big difference in keeping bones strong and preventing balance-related injuries.
To top it off, Dr. Azar advises making your home safer to prevent falls. Non-skid pads, good lighting, and handrails in key places can go a long way in fall-proofing your environment. “Furnishing your home with these things can prevent a lot of osteoporotic fractures in this country,” she adds.
