Health
Expert Tips to Safeguard Bone Health Over 50
Health Points
- Bone mass naturally declines with age, raising the risk for osteoporosis, especially among women.
- Early attention to calcium intake and lifestyle choices can help maintain stronger bones.
- Exercise, moderation in alcohol, and avoiding smoking are vital for bone strength and fall prevention.
Strong bones are a cornerstone of healthy aging, with women over 50 particularly at risk for low bone mass and osteoporosis. According to the CDC, over half of women in this age group experience decreased bone density, compared to about one-third of men.
Recent years have seen a rise in osteoporosis mainly among women, making prevention even more crucial.
During a TODAY segment, NBC medical contributor and rheumatologist Dr. Natalie Azar identified five bone-damaging habits she avoids and shared practical ways to build and protect bone strength.
“About 10 million Americans over 50 have osteoporosis, and 80% of fractures related to the disease occur in women,” said Azar.
Don’t wait for a fracture to address your bone health; some people benefit from screening before age 65, depending on their health, medication history, or family risk.
Calcium intake during childhood and adolescence is essential, as girls reach most of their bone mass by 18 and boys by 20. The FDA recommends 700 mg of calcium daily for young children, increasing to 1,300 mg for those over 4 and adults.
Plenty of whole foods, including soy milk, salmon, kale, chia, and tofu, offer calcium, so supplements are often unnecessary unless recommended.
Limiting alcohol and not smoking also play a role, as excessive use can harm bones; Dr. Azar considers three or more daily drinks as too much.
Exercise is crucial for strength, flexibility, and balance to reduce fall and fracture risk. Consider home safety updates like adding non-skid rugs, better lighting, and handrails to further prevent accidental injuries.
Want to learn more about what your bones need? Take steps now to support lifelong strength and resilience.
