Promoting Bone Health

Our bones require special attention and care as we age to ensure they remain strong and resilient. Bones are the silent heroes of our bodies, providing structure, support, and protection. They serve as a reservoir for vital minerals like calcium and phosphorus, which are essential for numerous bodily functions, including muscle contraction and nerve signaling. As we age, several factors can impact the health of our bones.

One of the most well-known aspects of aging is the gradual loss of bone density. This reduction can lead to osteoporosis, a condition that weakens bones and makes them more prone to fractures.

Hormonal changes, particularly in postmenopausal women, can accelerate bone density loss. Estrogen plays a crucial role in maintaining bone density, and its decline can be a significant factor in osteoporosis development.

Dietary choices can have a profound impact on our bone health. A diet rich in calcium and vitamin D is crucial for maintaining strong bones. Dairy products, leafy greens, and fortified foods are excellent sources.

Regular exercise, especially weight-bearing exercises like walking, running, and strength training, can help maintain bone density and overall bone health.

Smoking, excessive alcohol consumption, and a sedentary lifestyle can contribute to bone loss and weaken bones.

Action steps you can implement to promote excellent bone health –

  • Ensure your diet includes calcium-rich foods such as dairy products, leafy greens, and fortified cereals. Consider supplements if you’re not meeting your calcium needs through diet alone.
  • Get enough vitamin D from sunlight or supplements. This vitamin is essential for calcium absorption in the body.
  • Incorporate weight-bearing exercises into your routine to strengthen bones and improve balance.
  • Quit smoking and limit alcohol consumption to protect your bones.
  • Talk to your healthcare provider about bone density testing, especially if you’re at risk for osteoporosis.
  • In some cases, medication may be prescribed to help maintain or increase bone density. Seek out your Primary Care provider to discuss if this is an option for you.


Healing Hugs,

Kimberly Bailey, RN, CHPN

Life Plan Community Nurse

[email protected]