A Guide to Getting and Keeping Strong Bones

A sturdy frame is essential for doing the things you love all your life. It's never too early -- or too late -- to protect your bones. Here's what you can do to keep them strong at any age.
Teens Through 40s Teens Through 20s

The most important years for building good solid bones are from adolescence to about age 30. With good habits, you can increase your bone mass by as much as 20 percent during this time, says Dr. Kim Templeton, associate orthopedic surgery professor at the University of Kansas.

  • The Best Hour You Ever Spent The strongest bones come from spending an hour a day involved in weight-bearing exercises. These include walking, running, tennis, shooting hoops, or any other exercise in which your frame is stressed by your full weight.
  • Make Dairy Your Friend You need a calcium-rich diet that includes three servings of dairy products a day. You also need 400 International Units of vitamin D daily. Vitamin D aids calcium absorption, which is why most milk is fortified with it. A good chewable multivitamin can fit the bill. Check the label for the proper amount of vitamin D.
  • Diet Carefully There's immense pressure on teens to constantly diet, and dieting can rob bones of the nutrients they need exactly at this time of life. If you have to diet, make sure you do it under the supervision of a doctor or registered dietitian. There are ways to structure a diet so your bone health isn't compromised.
  • Limit Colas Carbonated soft-drink consumption has tripled in the last few decades. Not only is that bad for your belly, it's bad for your bones. Colas -- yes, the diet ones too -- contain acids that can rob bones of calcium. Drink soda only as an occasional treat or not at all.
  • Load Up on Veggies and Fruit "We now understand that bone is not just about calcium but many nutrients," says Katherine Tucker, a Tufts University epidemiologist. "A diet rich in fruit, vegetables, low-fat dairy, and whole grains is associated with the highest bone mineral density."

30s Through 40s

Your body stops adding bone by age 30. Now is the time to concentrate on keeping what you have.

  • Supplement Your Diet Most people don't get enough calcium from their diets. To be safe, consume about 1,000 mg of supplemental calcium daily (1,500 mg if you're pregnant or breastfeeding) and at least 400 IU of vitamin D daily.
  • Remember Your Gym Shoes At this age, aim for at least a half-hour of varied exercise on most days.
  • See Your Doctor If your periods have stopped, make an appointment with a physician. This may indicate a condition that can lead to bone loss.
  • Monitor Your Thyroid Women's thyroids can act up, particularly in their 40s. An overactive thyroid can lead to bone loss. So can too much of the medications that treat an underactive thyroid. Thyroid problems tend to run in families, so ask your doctor about checking yours with a simple blood test if anyone in your immediate family has a history of thyroid trouble.

Continued on page 2:  50s and Beyond