How Do I Make My Bones Stronger? Tips for Bone Health

Also try to eat plenty of calcium-rich foods such as green leafy vegetables, dairy, canned sardines and salmon to reach the recommended 1,200 mg of calcium a day.

Pay attention to protein, too, since our muscles are mostly made of it, and weak muscles increase the risk of falls. Foods that can protect muscles include poultry, fish, lean meats, lentils, beans, soy products, nuts and seeds.

If you’re a smoker, it’s a good idea to quit. Smoking is bad for your bones because it shrinks and tightens your blood vessels, which leads to decreased bone health. Too much alcohol is not good, either. 

Exercise, on the other hand, is crucial. The best exercises for building bone strength are weight-bearing. Pumping iron is terrific, but you don’t need to go to a gym. You can lift light or medium weights, or use those stretchy rubber bands at home, go for walks, do yoga or tai chi, play pickleball or tennis or climb stairs. The key is to regularly do these weight-bearing exercises. Get started with these 5 Ways to Exercise Your Bones.

The Centers for Disease Control recommends at least 2½ hours of exercise a week for adults over 65 years. It’s a good idea to speak with your health care provider before beginning a new exercise routine.

While you’re talking to your doctor, ask about medications. Some drugs prescribed for common health problems such as heartburn, depression, rheumatoid arthritis and asthma can affect your bones. There are also prescription medications that treat osteoporosis and sometimes osteopenia, low bone density that’s not yet osteoporosis.

You can find out if your bones are in good shape with a bone density test, also known as a DEXA scan. I strongly recommend this test, but that said, I do have a few patients who prefer not to take it. If they’re doing everything possible to support their bones and don’t want to take prescription medication to slow bone breakdown, I don’t dwell on the scan.

Staying strong is about building a lifestyle that supports your bones with the right mix of movement, meals, mindfulness and, in some instances, supplements and medication. With the right routine, you can keep your skeleton sturdy for years. Make your bones about it.