HWN Suggests

How to keep your bones strong—and even make them stronger

Our 206 bones do more than just keep us standing, walking, and singing through life. They also protect our organs, harbor bone marrow, and store minerals such as phosphorus and calcium. But just like your muscles, bones require maintenance work. Here’s how to keep them healthy for the long run.

Human bones don’t come ready at full strength. Instead, our bone density starts increasing shortly after birth and continues until we are about 30 years old. After that it plateaus until our 40s, when our skeleton begins to whither. For men, this process is a gradual one. For women, however, this occurs rapidly after menopause. If too much bone is lost, osteoporosis—a chronic disease that…

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Articles of Interest

It’s Never Too Early to Think About Bone Health

A key cause of hip fractures is poor bone health: One study estimated that half of breaks are the result of osteoporosis, a disease characterized by a loss of bone mass. Osteoporosis afflicts some 10 million Americans, many of whom are not properly diagnosed and treated. The study’s findings are not welcome news, given that hip fractures are extremely debilitating. “Twenty-five to 30 percent of people die within one year of a hip fracture,” said Nicole Wright, an epidemiologist at the University of Alabama at Birmingham School of Public Health.

Simple Ways to Improve Bone Health

Make small changes today and reduce the risk for damage and pain later.

Determinants of Bone Health

While genetic factors play a significant role in determining bone mass, controllable lifestyle factors such as diet and physical activity can mean the difference between a frail and strong skeleton.

How extreme dieting can affect bone health

Low- and high-fat diets have also been associated with increased risk of osteoporosis (a condition that weakens bones) in women – though larger studies are needed to better understand the effects of removing whole food groups on bone health.

How to Avoid Getting Early Osteoporosis Issues Like Gwyneth Paltrow

Does osteoporosis run in your family? Now that I'm in my 30s, I'm paying close attention to bone health as my female relatives have struggled with bone issues in their elder years. I don't want to follow in their footsteps! Now that Gwyneth has admitted to a condition that's a precursor to osteoporosis, many twenty and thirty-somethings are talking about bone health. Here's what you can do to protect yourself ...

How to Strengthen Your Bones With Exercise

Women are at higher risk of bone loss than men. But a few simple workouts can help to keep your skeleton strong and resilient.

Recipe For Strong Teen Bones: Exercise, Calcium And Vitamin D

It's really only a sliver of time when humans build the bulk of their skeleton. At age 9, the bones start a big growth spurt. And by the time puberty ends, around 14 or 15 years old, the adult-sized skeleton is all but done, about 90 percent complete. But doctors say a lot of children aren't getting what they need to do that. Calcium and vitamin D are essential, sure, but so is lots of time jumping and running.

Saving Your Bones: Hard Choices

All camps agree that the very best way to strong bones is to build them well to begin with. Nearly 90% of bone mass in females is built by age 18, yet few adolescent girls are getting the recommended amounts of calcium and vitamin D.

Seven ways ... to prevent weak bones

While factors such as age and gender affect your chances of getting osteoporosis, there are many lifestyle changes you can make to reduce the risk.

These Nutrients Can Strengthen Aging Bones

Bone loss is a natural part of getting older, but prioritizing certain foods can help slow the process down.

Vegetarian or Vegan? Watch Your Bone Health

Vegetarians and fish eaters had a roughly 25 percent increased risk for hip fracture, and the risk for hip fracture in vegans was more than twice that of meat eaters. The risk for leg fracture was 81 percent higher in vegans than in meat eaters.

]Seven ways to maintain strong bones

Skeletal strength is built in our teenage years – but high-calcium foods, vitamin D and exercise help at any age

Resources

Best Bones Forever

Best Bones Forever! is for girls ages 9-14! Grab your BFF and grow strong together, stay strong forever by eating foods with calcium and vitamin D and getting lots of physical activity!

Better Bones

Here on my website you'll find all the help you need. Tools to assess your risk factors. Lots of helpful articles and videos. A blog with the latest science and advice on bone health. Products I've carefully developed. And information on consultations if you'd like my individual guidance.

Bone Health and Osteoporosis Foundation

Through BHOF’s national awareness campaign — Break Free from Osteoporosis — we’re encouraging you to take action by learning your risk factors and changing your lifestyle to build strong bone for life.

Fractured Truth

If you have osteoporosis, it’s important to care for your bones. But there are a lot of misconceptions about osteoporosis, and your bones deserve more than a fractured truth. This is the place to get some facts and to learn more about bone health.

Bone and Joint Canada

Helping Canadians to improve and take control of their bone and joint (musculoskeletal) health through public education and awareness.

American Bone Health

American Bone Health teaches people how to build and keep strong and healthy bones for life with practical and up-to-date information and resources to engage, educate and empower them to prevent bone loss, osteoporosis and fractures.

BodyZone.com

BodyZone.com promotes intelligent mind and body LifeHabits including StrongPosture™ exercise, chiropractic, massage, nutrition, yoga and more to help you.

Spine-Health

Thousands of doctor written, doctor reviewed articles on back pain, neck pain, and related disorders; in-depth spine videos; vibrant discussion forums; doctor member profiles and online contact service; and more. Accurate, complete, unbiased health information you can trust.

SpineUniverse

SpineUniverse is the most trusted source of quality, doctor-written information on spine health. Our leading spine experts are here to help you find relief today from your back pain, neck pain, or other spine condition. Browse our exhaustive video library, get tips on back pain exercises, and visit our Community section to discuss your pain.