Building strong bones

Diet and exercise can help you build strong bones, and it can also help stop or slow down bone loss.

Osteoporosis is more common in older women but, even so, it's important to be aware of bone loss at any age. We look at the steps you can take to build strong, healthy bones.

You don't have to be old to worry about osteoporosis. In fact, peak bone mass occurs in women by about 30 years of age. After that, your body doesn't make new bone fast enough to keep up with bone loss, and you start losing bone. And while that sounds scary, you can fight back. No matter what your age, you can take steps to keep your bones healthy and strong.

Get plenty of calcium

Calcium is an essential part of your bone health, as it helps make and maintain healthy bone. The Institute of Medicine recommends that women 31 to 50 years of age should get 1,000 milligram (mg) of calcium each day. Women over 50 should get 1,200 mg of calcium each day.

If possible, you should get most of your daily calcium from food. It's not hard to do if you eat a balanced, nutritious diet. Calcium can be found in:

• Dairy products, such as fat-free milk and cheese, as well as yogurt
• Green vegetables, such as spinach, kale, broccoli and peas
• Soybeans or soy products, such as tofu
• Salmon
• Almonds
• Calcium fortified foods, such as breakfast cereals, orange juice and bread

If you aren't getting enough calcium in your diet, you can talk to your doctor about taking a calcium supplement.

Don't forget about vitamin D

You need to get enough vitamin D each day to help your body absorb calcium. Women should get 400 800 International Units (IU) of vitamin D each day.

Vitamin D is found in foods such as tuna and egg yolks. Your body also makes its own vitamin D. About 15 minutes outside in the sunlight each day is all you need to make your own vitamin D. However, that isn't always possible, especially if you are bedridden or if you regularly use sunscreen. If you're worried that you aren't getting enough vitamin D, talk to your doctor about taking a supplement. Vitamin D supplements should be taken when you eat. If you take a calcium supplement, you should take it at the same time as your vitamin D supplement.

Exercise to build strong bones

Exercise can help you build strong bones, and it can also help stop or slow down bone loss. You should try to get 30 minutes of exercise on most, if not all, days of the week. This can include several short exercise sessions throughout the day. Weight-bearing exercise, such as jogging, walking, dancing and weight lifting, can help you build strong bones. You don't have to join a gym to get exercise into your day. You can walk or jog around your neighborhood. If the weather is bad, you can walk inside your local mall.

Look for exercise classes at your local hospital or recreation center. You can purchase small and inexpensive exercise equipment, such as dumbbells or an exercise ball, at a sports store. Don't want to buy dumbbells? No problem! You can use a can of soup or a small bottle of juice or water instead.

Whether you're 18 or 80, it's never too late–or too soon–to start thinking about your bones. Talk to your doctor today about what lifestyle changes you can make to prevent or stop bone loss, and you'll be on your way to a stronger, healthier body!