Developing a Bone Healthy Lifestyle Bone Health, Good Health
Developing a Bone Healthy Lifestyle

Make choices like your bones depend on it, because they do! Our bones are constantly changing- just like everything else in our lives. Did you know that the majority of humans meet their peak bone mass at just 30 years old? After that, bones continue building, but you lose more bone mass than you make naturally. The lifestyle decisions you make play a critical role in the health of your bones!

It is so important to prepare our bodies for a healthy future. Any guesses on what the two nutrients are that help the slow of diminishing bones?  Calcium and Vitamin D are the two special nutrients that affect bone health. Incorporating these nutrients into our daily diets will help increase bone mass development and provide proper nourishment to your body. Below, there are two lists that are full of nutrient-dense foods to add to your grocery list. Take items from this food bank and incorporate them into your favorite meals to improve bone health!

Foods Rich in Calcium

  • Low fat milk, yogurt, and cheese
  • Fish
  • Kale
  • Broccoli
  • Fortified cereals such as; Raisin Bran or Corn Flakes
  • Fortified orange juice

Foods Rich in Vitamin D

  • Salmon
  • Egg yolks
  • Canned tuna
  • Mushrooms

Physical activity has many benefits, so it’s no surprise that it encourages strong bones too. Walking, jogging, and stair climbing are three weight-bearing exercises that are recommended to build strong bones and slow bone loss. Exercise + Calcium and Vitamin D rich foods equals your perfect equation for strong bones.

Where does Iowa Ortho come into the equation? We have a plethora of resources and experience to embark on your journey. One option, if you are serious about your bone health, is to request an appointment  to receive your complete bone health evaluation and bone densitometry (DXA) scan. This test assesses bone quantity and is a great start to pinpoint where you measure today. A visit to the Bone Health Clinic can explain how bone quantity and bone quality impact your overall bone health. If you are just curious and want to learn more, Iowa Ortho has an entire page on our website dedicated to Bone Health Services.


Accredited resources are listed below.

Bone Health in Adults

Food and Your Bones