Why Bones Weaken With Age & How to Keep Them Strong

As you age, your bones naturally lose density, increasing the risk of fractures and osteoporosis. While some causes of bone loss like hormonal changes and genetics are unavoidable, many lifestyle factors can help keep your bones strong and reduce fracture risk.

Here’s why bone density decreases with age, the key risk factors, and five expert-approved ways to maintain bone health.

Why Bones Get Weaker With Age

Bone loss is a gradual process, but for some people, it progresses faster than normal, leading to osteoporosis a condition where bones become porous and fragile. Several factors contribute to this decline:

1. Age-Related Hormonal Changes

• Estrogen and testosterone play a crucial role in maintaining bone density.

• After menopause, estrogen levels drop, leading to rapid bone loss in women.

2. Health Conditions That Affect Bone Health

Certain diseases increase osteoporosis risk, including:

• Rheumatoid arthritis (RA)

• Certain cancers

• HIV/AIDS

• Anorexia nervosa

• Endocrine or gastrointestinal disorders

3. Medications That Weaken Bones

Long-term use of some medications can accelerate bone loss. These include:

• Steroids (Prednisone, Cortisone)

• Antiseizure medications (Dilantin, Phenobarbital)

• Proton pump inhibitors (PPIs like Nexium, Prilosec)

• Selective serotonin reuptake inhibitors (SSRIs like Prozac, Zoloft)

• Chemotherapy and immunosuppressive drugs

What to do: If you’re taking any of these medications, talk to your doctor about ways to protect your bones.

Who’s at Higher Risk for Osteoporosis?

Your chances of developing osteoporosis are higher if you:
Are white or Asian (these groups have the highest risk)
Have a family history of osteoporosis
Have a small or petite frame (less bone mass to begin with)
Have a history of calcium or vitamin D deficiency
Live a sedentary lifestyle
Smoke or drink excessively

5 Ways to Strengthen Bones as You Age

1. Eat Calcium-Rich Foods

Your bones store 98% of the calcium in your body, making it essential for bone strength.

Daily calcium needs:

• Adults under 50: 1,000 mg per day

• Adults over 50: 1,200 mg per day

Best sources of calcium:
Dairy – Milk, yogurt, cheese
Leafy greens – Kale, spinach
Plant-based sources – Tofu, beans, fortified soy milk
Calcium-fortified foods – Orange juice, breakfast cereals

2. Get Enough Vitamin D & Other Bone-Healthy Nutrients

Your body needs vitamin D to absorb calcium properly.

Daily vitamin D needs:

• Adults under 70: 600 IU per day

• Adults over 70: 800 IU per day

Other bone-supporting nutrients include:

• Vitamin K (found in leafy greens)

• Magnesium (found in nuts, seeds, and whole grains)

• Potassium (found in bananas, potatoes, and beans)

3. Consider a Supplement (if Needed)

If you struggle to get enough calcium or vitamin D from food alone, a supplement may help.

Tip: Calcium from food is absorbed better than from supplements, so prioritize diet first.

4. Stay Active with Weight-Bearing Exercise

Exercise stimulates bone growth and slows bone density loss.

Best exercises for bone health:
Weight-bearing activities – Walking, jogging, hiking, tennis.
Strength training – Lifting weights, resistance bands.
Balance exercises – Yoga, tai chi (to reduce fall risk).

Note: These exercises only strengthen bones that are used walking helps legs and hips, but won’t strengthen arms or wrists.

5. Quit Smoking & Limit Alcohol

• Smoking reduces bone mass and slows healing.

• Excessive alcohol weakens bones and increases fall risk.

Tip: If quitting smoking is difficult, ask your doctor for support programs or medication options.

When to See a Doctor

If you have a family history of osteoporosis or take bone-affecting medications, discuss preventive measures with your doctor.

Consider a bone density test (DEXA scan) if:

• You’re over 50 with risk factors

• You’ve had a previous fracture

• You’re experiencing unexplained back pain

The Bottom Line

Bone loss is a natural part of aging, but you can slow it down with the right lifestyle choices. By focusing on nutrition, exercise, and avoiding harmful habits, you can maintain strong, healthy bones well into your later years.

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