Ageing is a natural process, but it can gradually bring changes to different parts of the body, including the bones. As people grow older, the balance between the breakdown of old bone tissue and the formation of new bone can change. This makes paying attention to bone health increasingly important during adulthood.
Diet and lifestyle can play an important role in maintaining healthy bones. Not getting enough calcium or vitamin D, spending very little time outdoors, being physically inactive and following certain unhealthy habits may negatively affect bone health over time.
For people over 35, building a routine that includes nutritious foods and regular physical activity can be a useful way to support bones as they age.
Here are five habits that may help.
1. Add Calcium-Rich Foods to Your Diet
Calcium is an important nutrient for maintaining healthy bones. A diet that regularly provides calcium can therefore form an important part of a bone-friendly lifestyle.
Several commonly available foods can provide calcium. Milk, curd and paneer are popular dairy sources, while people can also include foods such as ragi, sesame seeds and green leafy vegetables in their meals.
Instead of relying on a single food, including different calcium-containing foods as part of a balanced diet can help improve overall nutritional intake.
Individual calcium requirements can differ depending on age, diet and other factors. Anyone concerned about inadequate intake should discuss their nutritional needs with a qualified healthcare professional.
2. Pay Attention to Vitamin D
Calcium is important, but the body also needs vitamin D to help absorb calcium effectively.
This makes vitamin D another important part of maintaining bone health.
Spending appropriate time in sunlight and including dietary sources of vitamin D may help support adequate levels. However, the amount of vitamin D a person gets from sunlight can vary depending on several factors.
People who suspect they may have a vitamin D deficiency should avoid starting high-dose supplements on their own. A healthcare professional can advise whether testing or supplementation is appropriate.
If a supplement is required, it should be taken according to medical advice and the recommended dose.
3. Make Regular Exercise Part of Your Routine
Physical activity is not only beneficial for fitness and weight management; it can also play a valuable role in supporting bones and muscles.
Activities such as brisk walking, climbing stairs and dancing can help keep the body active. Strength-training exercises can also be incorporated into a regular fitness routine where appropriate.
The key is consistency rather than suddenly performing very intense workouts.
People who have been inactive for a long time or have existing joint, bone or medical problems may need professional advice before starting strenuous exercise.
A routine suited to an individual's fitness level is generally easier to continue over the long term.
4. Avoid Smoking and Excessive Alcohol Consumption
Lifestyle choices can also affect bone health.
Smoking and excessive alcohol consumption may negatively affect bones, making it sensible to avoid or limit these habits.
Giving up smoking and avoiding excessive drinking can have benefits that extend beyond bone health and contribute to overall well-being.
Along with these changes, maintaining regular physical activity and eating a balanced diet can help create a healthier lifestyle as a person gets older.
5. Talk to Your Doctor About Long-Term Medication Use
Certain medicines and medical conditions may require additional attention to bone health.
The source particularly highlights people who have been using medicines such as steroids for a long period. If you take such medication regularly, it can be important to discuss bone health with your doctor rather than changing or discontinuing the medicine yourself.
Similarly, people living with a health condition that could affect their bones may need periodic medical assessment.
A doctor can determine whether further evaluation or monitoring is appropriate based on an individual's medical history, medicines and other risk factors.
Small Lifestyle Changes Can Support Bone Health
There is no single food or exercise that guarantees strong bones throughout life. Instead, maintaining bone health generally involves several healthy habits working together.
Eating calcium-rich foods, paying attention to vitamin D, staying physically active, avoiding smoking and excessive alcohol, and seeking medical guidance when necessary can all contribute to a healthier routine.
After the age of 35, becoming more conscious of these habits may be particularly useful as the body's bone-remodelling process changes with age.
People experiencing persistent bone or joint pain, repeated fractures, loss of height or other concerning symptoms should seek medical advice rather than relying only on lifestyle changes.
