Adults

In Your 20s

20You have developed 90% of your skeleton, but you still have some time left to build. Give it your best effort now to get strong bones that will support you through a long and healthy life. 

To live a bone healthy life:

  • Eat 2-3 servings of foods that are rich in calcium.
  • Get at least 30 minutes of fun activities with high impact, like running, tennis, or aerobics. 
  • Consider a vitamin D supplement.
  • Use good posture, especially when driving and on mobile devices.
  • Do not smoke or vape.
  • Use moderation in alcohol use.
  • Cut back on sugary drinks.
  • (For women) If you did not get your period by age 15, talk with your doctor.

In Your 30s

30You have maximized your skeleton. Now you must maintain it with good habits to keep your bones strong so that they will support you for life. 

To live a bone healthy life:

  • Eat 2-3 servings of foods that are rich in calcium.
  • Get at least 30 minutes of fun activities with high impact, like running, tennis, or aerobics.
  • Consider a vitamin D supplement.
  • Use good posture when working and on mobile devices.
  • Do not smoke or vape.
  • Use alcohol moderately. 
  • Cut back on sugary drinks.
  • Talk with your doctor if you develop any medical conditions to see how they might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • (For women) If you did not get your period by age 15, talk with my doctor.

In Your 40s

40You have maximized your skeleton. Now you must maintain it with good bone health habits to keep strong bones that will support you all of your life. 

To live a bone healthy life:

  • Eat 2-3 servings of foods that are rich in calcium
  • Calculate your risk of breaking a bone, if you are over 45 years old. 
  • Consider a vitamin D supplement.
  • Pay attention to body mechanics to protect your bones from breaking.
  • Get at least 30 minutes of high impact activities, like running, tennis, or aerobics.
  • Use good posture when working or using mobile devices.
  • Do not smoke or vape.
  • Use alcohol moderately. 
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.
  • (For women) Speak with your doctor if I lose estrogen because of premature menopause.

In Your 50s

50You have done all that you can to optimize your skeleton. Now you must step it up, especially if you are a women entering menopause, a time when estrogen levels drop and bone loss begins. The 50s is when we see an increase in wrist fractures and spine fractures. Pay attention to falls and protecting your spine bones. 

As a woman, to live a bone healthy life:

  • Get a bone density test if you have broken a bone or have a risk for breaking a bone.
  • Eat 3-4 servings of foods that are rich in calcium
  • Consider a vitamin D supplement.
  • Pay attention to body mechanics to protect your bones from breaking.
  • Get at least 30 minutes of physical activity that involves weight, like running, tennis, or weight training.
  • Modify exercise programs like yoga and Pilates to avoid loaded flexion and twisting movements. 
  • Improve your balance and posture in all of your daily activities.
  • Stop multitasking when you walk.
  • Do not smoke or vape.
  • Moderate your alcohol use. 
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.

As a man, to live a bone healthy life:

  • Get a bone density test if you have broken a bone or have a risk for breaking a bone.
  • Eat 2-3 servings of foods that are rich in calcium.
  • Consider a vitamin D supplement.
  • Pay attention to body mechanics to protect your bones from breaking.
  • Get at least 30 minutes of physical activity that involves weight, like running, tennis, or weight training.
  • Modify exercise programs like yoga and Pilates to avoid loaded flexion and twisting movements. 
  • Improve your balance and posture in all daily activities.
  • Stop multitasking when you walk.
  • Do not smoke or vape.
  • Moderate your alcohol use. 
  • Talk with your doctor if you develop any medical condition, to see how it might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.