The Basics of Bone Health After 70
Around the age of 30, we reach our peak bone mass. After this, bone remodeling, the continuous process of new bone formation and old bone resorption, begins to favor bone loss. For individuals in their 70s, this natural decline is often more pronounced. Factors like hormonal shifts, reduced physical activity, and less efficient nutrient absorption all contribute to this process. The good news is that this does not mean the end of your ability to influence your bone health. You can still significantly slow bone loss, and in some cases, even build new bone mass through consistent, targeted efforts.
Why Focusing on Bone Density Now is Critical
- Reduced Fracture Risk: Stronger bones are less likely to break during a fall, which becomes more common with age. Hip and spinal fractures, in particular, can have devastating consequences for mobility and independence.
- Enhanced Mobility: Maintaining strong bones and muscles supports a more active lifestyle, making it easier to perform daily activities and enjoy hobbies.
- Improved Quality of Life: By reducing the risk of osteoporosis-related issues, you can live with greater confidence and less pain, focusing on what truly matters to you.
The Power of Targeted Exercise
Exercise is one of the most effective ways to tell your bones to get stronger. When muscles pull on bones during physical activity, it stimulates bone tissue to grow and reinforce itself. This is especially true for weight-bearing and resistance exercises.
Weight-Bearing Exercises
These exercises work against gravity, prompting your bones to respond by building strength. Here are some excellent low-impact options suitable for your 70s:
- Brisk walking
- Dancing (ballroom, line dancing)
- Hiking on easy trails
- Climbing stairs
- Tennis (doubles can be a great, lower-impact choice)
Strength and Resistance Training
Adding resistance challenges your muscles and bones even more effectively. Aim for at least two sessions per week, with rest days in between.
- Lifting light weights: Use dumbbells or wrist and ankle weights.
- Resistance bands: Provide an adjustable challenge for a full-body workout.
- Bodyweight exercises: Modified push-ups, squats, and lunges are highly effective.
- Gardening: Heavy gardening tasks like digging and shoveling are great for resistance.
Balance and Flexibility
While not directly building bone density, balance exercises are critical for preventing falls, which are a major cause of fractures. Incorporating these into your routine is non-negotiable for bone protection.
- Yoga and Tai Chi
- Standing on one foot (holding onto a sturdy chair)
- Walking heel-to-toe
Optimal Nutrition for Stronger Bones
Dietary choices are foundational to bone health. It’s important to focus on key nutrients that support bone structure and density.
Calcium: The Building Block
The recommended daily calcium intake for men over 71 and women over 51 is 1,200 mg. Getting this from food sources is best for absorption.
Sources of Calcium
- Dairy: Milk, yogurt, cheese (low-fat options are great).
- Leafy Greens: Kale, broccoli, bok choy (note: spinach contains oxalates that inhibit calcium absorption).
- Fish: Canned salmon and sardines with bones.
- Fortified Foods: Certain cereals, orange juice, and plant-based milks.
Vitamin D: The Calcium Gatekeeper
Vitamin D is essential for your body to absorb calcium. For adults over 71, the recommendation is 800 IU (International Units) per day. While sun exposure helps, dietary sources are often necessary.
Sources of Vitamin D
- Fatty Fish: Salmon, trout, tuna.
- Fortified Foods: Milk, cereals, some juices.
- Supplements: Discuss with your doctor if you’re not meeting your needs.
Beyond Calcium and Vitamin D
Other nutrients also play a vital role:
- Protein: Supports the protein matrix within the bone structure.
- Magnesium: Crucial for activating vitamin D and regulating calcium levels.
- Vitamin K: Helps direct calcium to your bones.
Table: Comparing Exercise Types for Bone Health
| Exercise Type | Primary Benefit for Bones | Example Activities | Intensity | Impact on Falls |
|---|---|---|---|---|
| Weight-Bearing | Stimulates bone growth against gravity | Walking, dancing, jogging | Moderate to High | Indirectly, by improving muscle strength |
| Strength/Resistance | Direct stress on bones via muscle pull | Lifting weights, resistance bands, bodyweight exercises | Moderate to High | Indirectly, by strengthening muscles for better support |
| Balance & Flexibility | Improves coordination and stability | Tai Chi, Yoga, single-leg stands | Low to Moderate | Directly, significantly reducing fall risk |
Lifestyle Adjustments for Bone Protection
Making informed lifestyle choices can further support your efforts to strengthen bones.
- Avoid Smoking: Smoking is directly linked to lower bone density and higher fracture risk.
- Moderate Alcohol Intake: Excessive alcohol consumption interferes with calcium absorption and increases fall risk. Limit to one drink per day.
- Prevent Falls at Home: Take simple precautions like using nightlights, securing rugs, and installing grab bars in bathrooms to protect yourself from falls.
Working with Your Healthcare Team
Your doctor is your most important partner in this journey. Regular check-ups and open conversations are key.
- Bone Density Test (DEXA Scan): Ask your doctor about getting a DEXA scan, especially if you have risk factors. It provides a baseline and tracks your progress.
- Medication Review: Many common medications can affect bone health. Discuss your full list of medications to identify any potential risks.
- Prescription Treatments: For significant bone loss, your doctor may recommend medications like bisphosphonates or other treatments to help rebuild bone. Learn more about medical treatments for osteoporosis from the National Institutes of Health here: https://pmc.ncbi.nlm.nih.gov/articles/PMC3257623/
Conclusion
For those in their 70s, taking charge of bone health is a powerful way to ensure a vibrant and active future. By consistently incorporating weight-bearing and strength exercises, focusing on nutrient-rich foods, and working closely with your healthcare provider, you can make a significant difference. It's never too late to start building a stronger, more resilient body, one bone at a time. Empower yourself with these strategies and take the first step towards better bone health today.
