Healthy Aging Month: Simple Ways to Keep Your Bones Strong
As we get older, our bodies naturally change—and that includes our bones. Some bone loss is a normal part of aging, but there are simple things we can do every day to help keep our bones strong and healthy.
During Healthy Aging Month, let’s take a look at three important ways to support your bones: calcium, vitamin D, and staying active.
🥛 Calcium: Build Strong Bones
Think of calcium as one of the building blocks your bones need to stay strong. Getting enough calcium throughout your life can help support healthy bones and lower the risk of fractures.
Good sources of calcium include:
Milk
Yogurt
Cheese
Fortified plant-based milk
Leafy green vegetables
Canned salmon or sardines with bones
A simple goal is to enjoy about three servings of calcium-rich foods each day.
☀️ Vitamin D: Help Your Body Use Calcium
Vitamin D works alongside calcium by helping your body absorb and use it effectively. Without enough vitamin D, your body may not be able to make the most of the calcium you consume.
You can get vitamin D from:
Fatty fish
Egg yolks
Fortified milk
Fortified cereals
Safe time outdoors
When possible, enjoy 10–15 minutes of safe outdoor time and include vitamin D-rich foods in your meals and snacks.
🚶 Stay Active for Stronger Bones
Healthy bones need movement, too! Weight-bearing activities encourage your body to build and maintain bone strength.
You don't need an elaborate workout routine. Everyday activities can count, including:
Walking
Climbing stairs
Carrying groceries
Gardening
Dancing
Strength training
Aim for about 30 minutes of weight-bearing activity most days. If you're starting a new exercise or physical activity program, be sure to talk with your healthcare provider first.
💚 Small Steps Can Make a Big Difference
Taking care of your bones doesn't have to be complicated. This Healthy Aging Month, focus on a few simple habits:
Eat calcium-rich foods. Get vitamin D. Spend time safely outdoors. Keep moving.
Small, healthy choices today can help support strong bones for years to come.
Your bones support you every day. Give them a little support in return!
Need more help? Book a session with Lexi or Taylor, our expert dietitians, at High Country Community Health for personalized nutrition advice.
Contact Us:
Call: (828) 262-3886
Email: info@hcchmail.org
The point about vitamin D helping the body actually absorb calcium is worth emphasizing, since getting plenty of calcium-rich foods may not help much if vitamin D intake is low. I wonder whether the 10–15 minutes of safe outdoor time is meant as a daily target, and how that changes for people in northern latitudes or with darker skin, who may need more sun exposure or dietary sources to reach adequate levels.
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