How to Strengthen Your Bones as You Age

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You may have the mentality of a 30-year-old, but your bones are saying otherwise. Did you know that after age 30, we break down more bone than we rebuild? And with osteoporosis, a disease that makes bones brittle and fragile, running rampant among seniors (Over 200 million people worldwide suffer from it!), there’s no time to waste when it comes to improving your bone strength.

More Calcium

Mom was right on this one…drink your milk! The Mayo Clinic reports women up to age 50 and men up to age 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily. Milk, cheese, and yogurt are a few calcium-rich options, but calcium can also be found in dark-green leafy vegetables, dried peas and beans, and fish.

Protein, please!

Protein and bone strength go hand in hand. Lean sources of protein, like cage-free eggs, lentils, white-meat poultry, and grass-fed beef are great options.


It’s not just about what you eat. A regular workout routine of weight-bearing exercises and even walking has been shown to slow bone loss. Need some exercise ideas? Check out our 5 easy at-home exercises.


Another great tip Mom has pushed over the years…taking Vitamin D and Omega-3 supplements has been shown to improve bone health. Be sure to chat with your doctor before introducing any new supplement to your body.

Quit smoking

Do we even need to explain this one? On top of the other myriad health risks, smoking is especially bad for your bones. If you need support with quitting, call 1-800-QUIT-NOW, where you can speak confidentially with a highly trained quit coach.

Does your senior need some extra support during their aging journey? Our Adult Foster Care and Group Adult Foster Care caregivers are able to provide 24/7 support from the comfort of your senior’s home. Learn more.

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