Maintaining Strong Bones

Maintain Strong Bones

Strong bones form the framework for a healthy body, and are especially important for aging women and men. Why? Because bones stop growing by the time we’re 30. From age 35 on, some bone loss is a normal part of aging for both women and men. However, we can take steps to offset this loss through healthy eating/supplementation, exercise, and avoiding harmful lifestyle habits.

The Role of Calcium, Vitamin D, and Phosphorus

The most important component of good bone health is calcium. Each day, calcium is deposited and withdrawn from your bones. Foods like lowfat milk, yogurt, cheese, soy products, and leafy green vegetables are good natural sources of calcium.

While calcium is the most prevalent element in bone, your body also needs adequate amounts of vitamin D to help absorb the calcium, and phosphorus to promote repair of bone and tissue.*

Whenever possible, it is best to get your minerals from foods. However, vitamin D is naturally available in only a few foods. If adequate amounts of calcium, vitamin D, and phosphorus are not included in your daily diet, supplements can work well. Here are some tips to help calcium supplements work best:

  • Try taking smaller doses two times during the day. You will consume the full dose at once
  • Take your calcium at the same time each day, such as when you finish meals or brush your teeth
  • Take calcium with meals, because food improves absorption of the calcium and other minerals

Exercise

Exercise
Two types of exercise help build and maintain bone. Weight bearing exercises such as walking, jogging, dancing, and skiing increase bone density. Muscle strengthening exercises such as weight training and vigorous water exercises improve bone strength and muscle mass. Both types of exercise make you stronger and more agile.

For optimal bone health, a good goal should be to get at least 30-40 minutes of weight bearing exercise three to four times per week, and to add muscle strengthening exercise a day or two each week. Of course, consult your physician or personal trainer if you have any questions or concerns.

Lifestyle Habits

Habits
Just as we know that minerals, vitamins, and exercise help build bone, we know that certain foods and other substances accelerate bone loss.


Foods that drain calcium from your bones include caffeine, alcohol, excess salt, and soda. Smoking accelerates bone loss and affects the function of calcium and other minerals and hormones in the body.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.