Building Strong Bones Starts Early

Strong bones aren’t just a concern for older adults bone health starts early and plays a crucial role in lifelong well-being. Up to 50% of Americans over age 50 have weak bones, and 2 million suffer fractures each year, according to the American Academy of Orthopaedic Surgeons (AAOS). The good news? Nutrition and exercise can help prevent bone loss at any age.

Why Bone Mass Matters

Bone mass the amount of bone tissue in your skeleton acts like a bone bank, where deposits and withdrawals happen throughout your life. Your peak bone mass occurs in your 20s and early 30s, making it essential to build strong bones early on to prevent future fractures.

"Loss of bone mass is a disease of old people that starts in youth," says Donald Ford, MD, a family medicine physician at the Cleveland Clinic. The stronger your bones are at 25, the better they will be at 65.

How Bone Density Is Measured

The best way to assess bone health is through a dual-energy X-ray absorptiometry (DXA) scan, which measures bone density and provides a T-score:

• T-score 0: Normal bone density

• T-score between -1 and -2.5: Low bone mass (osteopenia)

• T-score -2.5 or lower: Osteoporosis

Women over 65 are advised to get a DXA test, as they face higher osteoporosis risk due to declining estrogen levels after menopause. However, anyone with unexplained fractures or signs of weak bones should consult a doctor about testing.

How to Build and Maintain Strong Bones

1. Prioritize Calcium and Vitamin D

• Calcium builds bones, while vitamin D helps your body absorb it.

• Get calcium from dairy, leafy greens, fortified cereals, and almonds.

• The most effective way to get calcium is through food rather than supplements.

2. Stay Active with Weight-Bearing Exercise

• 30 minutes of weight-bearing exercise daily (walking, jogging, hiking) strengthens bones.

• Focus on hips and spine exercises, as these areas are most prone to fractures.

3. Maintain a Healthy Weight

• Being underweight increases osteoporosis risk.

• A balanced diet with protein, calcium, and healthy fats supports bone health.

4. Avoid Smoking and Limit Alcohol

• Smoking weakens bones and reduces calcium absorption.

• Excessive alcohol intake is linked to bone loss and increased fracture risk.

5. Consider Supplements If Needed

• If your diet lacks calcium and vitamin D, ask your doctor about supplements.

The Bottom Line

Bone loss becomes harder to reverse with age, but the right nutrition and exercise can strengthen bones at any stage of life. Investing in bone health early on reduces the risk of fractures and osteoporosis later and small lifestyle changes today can make a lasting impact.

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