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Improving Your Bone health at Any Age

Updated on August 8, 2012


A disease in which bones lose minerals and become weak. Surely, bones will break easily. Most fractures become serious at a later time in your own life and can change routines and your everyday activity. Just an example: 1 out 5 people that breaks a hip, will eventually move to a nursing home within the year of suffering a hip fracture. Statistically speaking, women get the worst part when aging, but the good news is that osteoporosis is not an inevitable part of getting older.


Who is at risk?

A report by the U.S. Surgeon General reports that incidence in baby boomer will increase dramatically. Adults older that 50, will be at greater risk. By the year 2025, half of Americans older than 50, will be at risk for osteoporosis.

We are confident thought, about the way technology and medicine are taking this disease seriously.Prevention, more research and habits, are key factors in staving off weak bones and fractures-- No matter what your age is.


  1. Adults to age 70 need 600 International units a day (IU) of vitamin D
  2. For ages 71 or older, the requirements jump to 800 IU.
  3. As we age, your body cannot manufacture enough vitamin D from the sunlight exposure
  4. for ages o to 50, the need of calcium per day is 1000 milligrams
  5. For ages over 50, the need of calcium jumps to 1,200 milligrams/day

prevention and lifestyle changes that can help

Here are the easiest steps that can help you to avoid future problems. Basically, build up stronger bones by following this steps:

  • Consider having your bone density checked, if you have experienced a mild fracture after your 50th birthday.
  • Do not get to thin when exercising. Lack of appropriate weight increases the chances of suffering from osteoporosis.
  • Start looking for those leafy green veggies, source of calcium. Don't deny that milk,and drink at least one glass a day.
  • Eat more cereals, tofu and fortified foods such as juices and granola bars
  • Look for that Vitamin D supplement or multivitamins--40 percent of hip fractures are due to lack of vitamin D
  • Steady exercise, bearing activity such as walking or a good dance 3 to 4 times a week.
  • Check for spills and dangerous rugs, or messed up walkways at home.


Medication and Treatment

Bisphosphonates can be used for people at high risk. Estrogen replacement therapy is a good preventive measure against osteoporosis, only if prescribed.

Medicines like raloxifene, and calcitonin, are recommended as well, but just get the green light from your own Physician.

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  • Candie V profile image

    Candie V 5 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

    Bone health is an important topic! The fear of breaking bones is one of most critical issues facing aging people, and you're addressing it in a healthy way! Thank you!!

  • marcoujor profile image

    Maria Jordan 5 years ago from Jeffersonville PA


    I am going to do my part to improve my aging bones by 'not getting too thin'... oh gosh, that almost sounded catty (LOL)!

    Seriously, this is a great approach to a subject that hits many of us quite close to home. For me, I swear by my daily walking and milk at dinner! Voted UP & UAI.

    You're off and running, man, way to go...Hugs, mar.

  • ChristyWrites profile image

    Christy Birmingham 5 years ago from British Columbia, Canada

    I hope this hub will help anyone with questions about bone health. Vote up.

  • FloraBreenRobison profile image

    FloraBreenRobison 5 years ago

    Mom has had osteoporosis and osteoarthritis for a long time. She broke a few ribs very easily just by leaning hard on a hard table reaching to get something. Grandma has had this too and went into a nursing home after breaking her leg and it not healing properly. She has broken bones several times in the home because she would get tired of waiting for someone to bring a wheelchair etc. and just get up on her own -not supposed to do that.

    I'm going to be very high risk once I hit menopause with my family background and our medical risk factors. I am naturally thin, my race is at high risk, and because of my slight cerebral palsy in my right side, I don't have fabulous balance already when it comes to winter weather. I need rails on staircases too, no matter what the weather.

  • Lord De Cross profile image

    Joseph De Cross 5 years ago

    @Morning AudraLEE, happy to see you around. Glad this tips can help family members and ourselves. Eating my greens as I type.

    @Hi Melovy, Reaching a certain age...around 50, our body cannot benifit from that healthy sunshine like before, so nutrients and vitamins are needed to keep up with our hectic times.

    @Jenubouka, This tips are pretty much useful, and we are aware of it. Thsi morning, we starting to change some habits drastically.


  • profile image

    jenubouka 5 years ago

    Great info Lord de Cross. As a woman, we can never begin too early in our bone health and this provided great tools to implement the necessary steps to keep our bones strong. Prevention is key. Awesome.

  • Melovy profile image

    Yvonne Spence 5 years ago from UK

    This is really useful. I particularly like that you’ve included vitamin D as many people don’t realise how important it is. (and not just for this.)

  • profile image

    iamaudraleigh 5 years ago

    Nice job on this hub! I think my Aunt would get a lot out of this! Nice job!