Protecting Your Bones - at any age

Protecting Your Bones - at any age

You're never too old—or too young—to build strong, healthy bones.

According to the U.S. Surgeon General's 2004 report on bone health and osteoporosis, strong bones begin in both the womb and childhood, face critical needs during the fast-growing teenage years, and should be maintained through diet and exercise as adults.

Neglecting bone health can lead to osteoporosis, which contributes to 1.5 million fractures suffered annually by older Americans.

While the body stops adding bone mass at about age 30, a lifetime of good habits can maintain and strengthen your skeletal system, says Dr. Felicia Cosman, clinical director of the National Osteoporosis Foundation. Most important are proper nutrition and daily physical activity.

"You want to put as much bone in the bone bank as you can," Cosman advises. "The more you can build up during your childhood and adolescence—up to the age 20 or 22 when bone mass reaches its peak—you'll have a little bit more margin of error when aging eventually forces you to lose bone."

Cosman offers these bone-building suggestions for each stage of life:

Babies should get most of their calories from milk even after they are weaned from the breast or baby formula. Parents also should encourage babies to crawl, walk and play actively.

Children should get three servings of low-fat milk, or 800 milligrams, of calcium daily, and exercise at least an hour each day. Low-fat cheese and yogurt are healthy alternatives for children who don't like the taste of milk.

Teens need 1,300 milligrams of calcium each day, more than any other age group because their bones are growing especially fast, and they also need at least one hour of daily physical activity. Cosman says teenagers who miss adding bone mass during these critical years never make it up.

Adults need at least 1,000 milligrams of calcium and 30 minutes of moderate physical activity daily. For women, menopause can contribute to bone loss, and they should consult with their doctor about the risks and benefits of hormone therapy, which helps prevent bone loss.

Senior adults are at a stage of life when diet and exercise are especially critical to prevent bone fractures. Exercise that puts some stress on bones is recommended, and strengthening the body prevents falls. All women over age 65 should have a bone density test.

Amy Green is a freelance writer in Nashville, Tenn.

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