No one can suggest I have been shy about my age as of late. In fact, it has been my lead. That said, getting older is not a zero-sum game (sorry I have been bingeing Billions). There are costs and one of them is bone health. Being a small-framed caucasian, I am especially aware that it is essential for me to remember what is going on inside, as well as outside as the calendars flip in my life.

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It is my Universe, after all.

When we’re teens, our bones grow and get denser. By the time we reach 20, we’’ve likely reached our peak bone density. However, research reveals that it takes a nosedive once old age starts to set in.

Sweeeeeee…. splat., like a Looney Tunes nose dive

Fortunately, it’s possible to maintain that density and reduce our risks of conditions like osteoporosis. Here are four practical tips to keep our bones in tip-top shape. 

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1. Stay active 

It’s worth noting that staying active is a great way to keep bones healthy. Go for at least 150 minutes a week This is why I love my FitBit. It literally reminds me to get up and move.

How do you enjoy being active? Jogging, walking, dancing? Maybe you want to flex some muscles? Building muscle helps strengthen our bones. I know yoga is a favorite of mine which helps balance which can reduce the chance of falls and breaking bones. I know yoga is a favorite of mine which helps balance which can reduce the chance of falls and breaking bones.

For individuals over 50, consulting a chiropractor can be instrumental in maintaining and enhancing bone health. As the body ages, bone density tends to decrease, increasing the risk of fractures and musculoskeletal issues. Chiropractors specialize in assessing and improving the alignment of the spine and joints, which, in turn, positively impacts bone health. Through gentle adjustments and targeted exercises, chiropractors can help alleviate joint stiffness, enhance mobility, and contribute to better overall skeletal function. Additionally, optimizing spinal alignment supports the nervous system, which plays a vital role in bone remodeling and maintaining bone density. Regular chiropractic care can be a proactive and holistic approach to mitigating age-related bone concerns, fostering improved posture, balance, and overall well-being. It empowers us with the ability to age gracefully while continuing activities that support their bone health and overall quality of life.

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2. Eat your veggies

One of the best and easiest ways to keep our bones in top shape with the right nutrients. Potassium, Vitamin K, and magnesium work hand in hand with calcium. Dive into a mix of healthy foods like veggies, fruits, nuts, seeds, fish, legumes (peas, lentils, beans), and whole grains to score these crucial nutrients. Protein is also terrific for maintaining bone health. It’s like a building block for muscle, which keeps your bones sturdy. Load up on protein-packed foods like meat, fish, eggs, poultry, nuts, tofu, and seeds. However, these nutrients may prove insufficient, particularly for individuals with cachexia or muscle wasting syndrome due to conditions like cancer and auto-immune disorders. In that case, you may consider these SARMS research materials to boost muscle growth. 

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3. Limit alcohol intake 

It is normal to want to toast with a glass or two of your favorite wine or a pint of beer to celebrate a special event. But we need to watch our drinking to keep those bones solid. Alcohol chips away at our bone strength. To play it safe, stick to low-risk drinking guidelines. So no more than 2 drinks a day if you’re a male and just 1 drink if you’re female like me on days you’re sipping on alcohol. 

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4. Maintain a stable weight 

We’ve all heard why we should maintain a healthy weight. True, a healthy weight lowers our risk of heart disease, high blood pressure, and type 2 diabetes. But it can also keep our bone health in check. Being too lightweight can hit our bones hard, leading to a drop in bone density as you age. Conversely, being overweight isn't great for our bones either. It can stress them (and us) out and up chances of fractures. Plus, the back and forth of yo-yo dieting doesn't do our bones any favors. Stable weight keeps our bones happy and healthy. 

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So let’s care for them bones, them bones, them hip, neck, and back bones.