As we get older, our bodies go through various changes, including a decrease in bone density. This happens because bones start to lose calcium and other essential minerals. The central part of our body, especially the spine, also tends to become shorter as the discs between the vertebrae lose fluid and become thinner. All of this can increase the risk of fractures, especially if not properly anticipated.

How to Maintain Bone Health

Although aging is inevitable, we can keep our bones strong and healthy. Here are some tips that you can apply:

1. Meet Your Nutritional Needs for Bones

Calcium and vitamin D are two crucial nutrients that play a significant role in maintaining bone strength. Make sure to meet these nutritional needs through your daily diet rather than supplements. Ideally, you need about 1,000 to 1,200 milligrams of calcium per day, depending on your age and health condition.

2. Engage in Weight-Bearing Exercises

You don’t need to lift heavy weights; simple activities like walking, which involve heel strikes on the floor, can stimulate new bone formation. This activity provides important

mechanical stimuli for bone health.

3. Avoid Smoking

Smoking not only harms your lungs but is also detrimental to your bones. Nicotine can damage cells in your body and lower estrogen levels, which eventually makes bones more brittle.

4. Take Medication as Prescribed by Your Doctor

If you are diagnosed with osteopenia or osteoporosis, your doctor may prescribe medication to slow down the process of bone degradation. There are two types of medication usually prescribed: antiresorptive, which prevents the body from reabsorbing bone tissue, and anabolic, which helps rebuild bone.

5. Monitor Other Health Conditions

Health conditions like thyroid disorders, early menopause, or parathyroid disorders can affect bone density. Make sure to receive appropriate treatment if you have any of these conditions.