How to Keep Your Bones Healthy

Why Keeping Bones Healthy Matters

Bones play a key part in the body. They give shape, hold up muscles, shield organs, and store important minerals like calcium. Throughout life, the body constantly replaces bone. In young people, new bone forms quicker than old bone breaks down, building up bone mass. Most people reach their highest bone mass by about age 30.

After that, bones slowly start to lose mass a little faster than the body rebuilds them. If you lose too much bone or don’t make enough, bones can grow weak. Osteoporosis is a major concern. This condition causes bones to become thin, fragile, and easy to break. The risk of osteoporosis grows as people get older, especially if they did not build up much bone in their earlier years.

Building strong bones early in life helps protect you from future problems—such as broken bones, lower bone density, and longer healing times after fractures. Strong bones support steady movement and help you stay independent as you age.

Factors That Influence Bone Strength

Many things affect bone health. Some you can change, others you cannot. The main factors are below.

Nutrition

Diet Low in Calcium: Not eating enough calcium means fewer minerals for bones. This can weaken bones and increase the risk for fractures or bone loss.
Vitamin D Levels: You need vitamin D to absorb calcium well. Without enough vitamin D, bones can be weak even if you get plenty of calcium.
Other Nutrients: Magnesium, vitamin K, vitamin C, zinc, and protein also help create healthy bone tissue.

Physical Activity

Bones get stronger when you use them. People who stay active most days—especially with weight-bearing exercises like walking, running, dancing, or sports—have higher bone density. If you don’t move much, bone loss speeds up.

Use of Nicotine and Alcohol

Smoking: Tobacco use makes it harder for bones to rebuild. Smoking leads to thinner bones and lower bone mass.
Alcohol: Drinking too much alcohol weakens bones and raises the chance of fractures. Alcohol also makes it harder for the body to use calcium properly.

Hormones

Hormones like estrogen and testosterone affect bone density. When estrogen drops—such as during menopause—bone mass often falls quickly. Low levels of other hormones, like thyroid hormone or testosterone, can also cause bone loss.
Menopause: Bone loss often speeds up during and after menopause because of low estrogen.

Body Size and Age

Factor	Effect on Bones
Small or thin body size	Higher risk of low bone mass
Older age	Gradual thinning of bones
Low body weight	Less bone to draw from

People with a smaller frame or low body mass index (BMI below 19) start with less bone, so they have less reserve as they grow older.

Medical Conditions and Medicines

Health issues such as eating disorders, thyroid disease, inflammatory bowel disease, rheumatoid arthritis, and hormone disorders can hurt bones.
Some long-term medicines—like those for seizures, depression, steroids, hormone blockers, and stomach acid—may weaken bones or cause bone loss.

Family Background

If family members have had osteoporosis or frequent bone fractures, your risk of weak bones goes up. Being of White or Asian descent also raises risk.

How to Support Healthy Bones

You can make changes to lower the risk of bone loss and keep bones healthy for longer. The table below lists some nutrients and ways to support good bone health:

Key Nutrient	Recommended Amount	Food Sources
Calcium	1000-1200 mg per day*	Milk, yogurt, cheese, sardines, salmon, tofu, leafy greens
Vitamin D	600-800 IU per day*	Salmon, tuna, mackerel, egg yolks, fortified milk, sunlight
Magnesium	310-420 mg per day*	Nuts, seeds, spinach, whole grains, beans
Vitamin K	90-120 mcg per day*	Broccoli, cabbage, kale, spinach

*Check with a healthcare professional for specific needs.

Eat a Balanced Diet

Eat foods high in calcium, such as dairy, tofu, salmon with bones, and leafy greens.
Choose foods with vitamin D—like fatty fish, eggs, and fortified cereals. Getting some sun also helps make vitamin D, but some people need supplements.
Get enough protein for bone-building.
Eat fruits and vegetables like broccoli, spinach, and cabbage for magnesium and vitamin K, which support bone structure.

Take Supplements as Needed

Some people have trouble getting enough calcium or vitamin D from food. Supplements may help, but talk to a healthcare professional first.
Don’t take more than the recommended amount. Too much calcium or vitamin D can cause other health issues.

Stay Physically Active

Do weight-bearing exercises such as brisk walking, jogging, stair climbing, and team sports. These help bones get denser and stronger.
Add resistance training, like lifting weights or using exercise bands. These exercises also increase bone mass.
Activities like yoga and tai chi improve balance and flexibility, lowering the risk of falling and breaking bones.

Avoid Smoking and Limit Alcohol

Quitting smoking helps protect bone health.
Keep alcohol use low. Women should try to have no more than one drink a day; men should have no more than two.
Getting help to quit tobacco or limit alcohol may be helpful.

Maintain a Healthy Body Weight

Both being underweight and overweight can harm bones.
- Low body weight often means less bone mass.
- Extra weight can stress the skeleton, especially if there are sudden weight changes.
Aim for a steady, healthy body weight, supported by good nutrition and physical activity.

Regular Check-ups and Bone Tests

If you are older than 50 and have had a broken bone, talk to a healthcare professional about tests.
A bone mineral density test (sometimes called a DEXA scan), a special X-ray that checks bone strength and helps find osteoporosis or low bone mass.
Knowing your bone density helps you and your doctor decide if medicines or more lifestyle changes are needed.

Medicine and Medical Conditions

Some people may need medicines to slow bone loss or help build more bone if the risk of osteoporosis or fractures is high.
If you take medicines that affect bone health, talk to a healthcare professional about ways to protect your bones. Ask about other options if possible.
Some people may need hormone therapy or medicines like bisphosphonates to help support bone mass.
Collagen and omega-3 fatty acid supplements may also help, but they should not replace other treatments for bone health.

Sunlight and Bone Health

Safe sun exposure helps the body produce vitamin D, which helps absorb the calcium bones need.
Too little time in the sun may mean more need for vitamin D from food or supplements.
Use sunscreen and avoid long periods in direct sun to protect your skin.

Special Considerations

After menopause, the risk of bone loss rises sharply. Healthy eating, regular activity, and check-ups become even more important.
Boys and girls should try to build as much bone as possible during childhood and teen years.

Checklist: Everyday Ways to Support Bones

Eat a calcium-rich food at every meal.
Spend some time outdoors for vitamin D.
Do weight-bearing or resistance exercise most days.
Don’t smoke and keep alcohol intake low.
Talk to a healthcare professional about risk and testing if needed.
Take medicines or supplements only as directed.