Bones are living tissue that keep renewing themselves throughout life. Bone mass peaks in early adulthood and gradually declines with age, so your habits matter at every stage.
- Get enough calcium: from dairy foods, fortified plant milks, leafy greens, tofu and canned fish with bones.
- Get enough vitamin D: from safe sun exposure, oily fish, fortified foods or supplements if recommended.
- Do weight-bearing exercise: walking, dancing and stair climbing, plus muscle-strengthening activities.
- Avoid smoking and limit alcohol, as both weaken bones.
- Prevent falls: this becomes especially important as you get older.
Ask your doctor about a bone density scan if you are postmenopausal, have broken a bone after a minor fall, have taken steroid tablets long-term, or have a family history of osteoporosis.
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This article is for general information only and is not a substitute for advice from a qualified health professional.
