Strong From the Inside Out: A Wellness Guide for Better Bone Health

World Osteoporosis Day is October 20. Osteoporosis affects over 50 million Americans and often goes unnoticed until fractures happen. This silent disease weakens bones over time, making early understanding and prevention essential.

Bone mass peaks by age 30, but after that, breakdown overtakes new growth. Women lose bone faster after menopause due to declining estrogen—a key protector of bone density—while men’s loss starts later, around age 70. Knowing your risk helps guide prevention.

Nutrition is crucial. Calcium builds bone strength, with an RDA of 1,000 mg/day for adults up to age 50-70 and 1,200 mg/day for women over 50 and men over 70. Vitamin D supports calcium absorption; the RDA is 600 IU/day for adults up to 70 and 800 IU/day after. Vitamin K also helps by activating proteins that anchor calcium in bones, supporting mineralization and strength. Always check with your health care provider before taking any supplements.

Weight-bearing and resistance exercises like brisk walking and weight training build strong bones and muscles, reducing falls and fracture risk.

Experts recommend bone mineral density (DEXA) scans at age 65 for women and 70 for men, or earlier if you have risk factors like family history, fractures after 50, smoking, or low body weight.

Avoid tobacco and limit alcohol to protect bone health.

Regular checkups and good nutrition combined with exercise are key to keeping bones strong and resilient for life.
Strong bones truly start from the inside out—with knowledge, habits, and care.

Written by Raksha Shah, MA, RDN (www.wisebitenutrition.com) on behalf of the Mayors Wellness Campaign Advisory Committee of the Chathams