Make choices like your bones depend on it—because they do! Your bones are constantly evolving, just like the rest of your body. Most people reach peak bone mass by age 30, and after that, bone loss slowly begins to outpace bone formation. That’s why the decisions you make today, regarding nutrition, activity, and healthcare, are essential to build strong bones and protect your future.
Why Bone Health Matters
Strong bones aren’t built overnight. Your lifestyle habits play a major role in bone health and density. From what you eat to how much you move, small daily choices help slow bone loss and reduce your risk of osteoporosis and fractures as you age.
The Power Duo: Calcium and Vitamin D
Wondering which nutrients are most important for your bones? Calcium and vitamin D are the two most critical.
- Calcium helps build and maintain strong bone structure.
- Vitamin D helps your body absorb and use calcium effectively.
By incorporating calcium- and vitamin D-rich foods into your meals, you can boost your bone health naturally.
Foods That Build Strong Bones
Foods High in Calcium:
- Low-fat milk, yogurt, and cheese
- Kale and broccoli
- Fish
- Fortified cereals like Raisin Bran and Corn Flakes
- Fortified orange juice
Foods High in Vitamin D:
- Salmon
- Egg yolks
- Canned tuna
- Mushrooms
Add items from these lists to your weekly grocery haul and enjoy stronger bones with every bite.
Exercise for Bone Strength
Nutrition is only one part of the formula. Weight-bearing exercises are key to building bone density and slowing natural bone loss.
Try incorporating:
- Walking
- Jogging
- Stair climbing
into your weekly routine. A combination of nutrient-rich foods and consistent movement is your best defense against bone loss.
Get a Bone Health Evaluation at Iowa Ortho
Wondering where your bone health stands today? At Iowa Ortho, we offer complete bone health evaluations, including bone densitometry, DXA (or DEXA) scans, to assess your current bone density. Our Bone Health Clinic provides personalized care plans, lifestyle guidance, and testing to help you improve and protect your bones.
Explore our Bone Health Services page online or request an appointment to take the first step toward building stronger, healthier bones.
Call 515-247-8400 or schedule an appointment online to get started.
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