Maintaining Your Bone Strength

In 2024, talk show host Ellen DeGeneres revealed she’d been diagnosed with osteoporosis at age 66. She even joked with her audience that she was a “human sandcastle” who might “disintegrate in the shower.” Of course, Ellen isn’t going to literally crumble, but her wisecrack captures our evolving health concerns as we age— including the decrease in our bone mass and strength.

One cause for that decline is age. We reach our “peak” bone mass between 25 and 30, but then it decreases in our 40s and 50s. Approximately 10 million Americans aged 50 and older have osteoporosis, a disease that weakens bones, making them brittle and more susceptible to fractures.

However, age isn’t the only factor to consider.

Older Americans are also at higher risk for bone-related diseases due to decreases in physical activity, poor nutrition and hormone changes. In fact, women may even lose up to 10% of their bone density in the first five years after menopause.

Not only is building bone health back up difficult after it starts to decline, but that deterioration also causes pain and affects our posture. Eventually, this also can negatively impact the quality and length of our lives.

(And if you’re interested in longevity, keep an eye out for our email series about the subject coming in the fall!)

So how can you stay healthy enough to travel, chase your grandkids or do your favorite activities?

Eat well. A balanced diet is vital for bone health. That includes dairy products for calcium and leafy greens like kale and broccoli to get enough vitamins and minerals. Fatty fish like salmon and sardines also can help aid in calcium absorption.

Exercise. Aim for 150 minutes of moderate-intensity exercise weekly. Walking, water aerobics and dancing are good ways to get your heart pumping, but don’t forget to lift weights or use resistance bands at least twice weekly. Engaging in weight-bearing exercises like walking for 150 minutes per week can decrease fall risk by as much as 40%.

Get a grip. Grip strength is an indicator of overall strength and is linked to physical functionality. Not only are older people with better grip strength less likely to fall, but it also can prevent arthritis and make gardening, turning doorknobs and using tools easier.

Consider a bone density test. If you’re a woman 65 or older or a man 70 and older, talk to your doctor about a bone density test. Your doctor also may ask about your family history of osteoporosis, low body weight, previous fractures or medical conditions to get a better idea about your risks.

While declining bone health seems like an inevitable part of aging, there are easy steps you can take to slow the process and maintain your vibrant, independent lifestyle.

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