As we age, our bones can become weaker and more prone to breaks and fractures. Fortunately, there are many steps we can take to support strong and healthy bones. One of the most important is making sure we get the right nutrients through our diet.

Here are some dos and don’ts when it comes to eating for bone health.

Do: Load up on Calcium

Calcium is a mineral that is essential for strong bones. The body uses it to build bones and keep them strong. If you don’t get enough calcium, your body will start to break down the bones to get the calcium it needs.

That’s why it’s important to get plenty of this nutrient in your diet.

Good sources of calcium include dairy products like milk, cheese, and yogurt, as well as leafy green vegetables like kale and collard greens.

If you don’t eat dairy or are lactose intolerant, there are many non-dairy sources of calcium as well, such as fortified soy milk and tofu, and canned salmon with bones.

Don’t: Forget About Vitamin D

Vitamin D is another important nutrient for bone health. It helps the body absorb calcium and supports strong bones. Unfortunately, many people don’t get enough vitamin D, especially if they live in northern climates or spend a lot of time indoors.

The best source of vitamin D is sunlight. When your skin is exposed to sunlight, it produces vitamin D. However, this can be difficult in the winter or if you spend a lot of time indoors.

Food sources of vitamin D include fatty fish like salmon and mackerel, egg yolks, and fortified foods like cereal and milk.

Do: Focus on a Balanced Diet

Eating a balanced diet that includes a variety of foods is key to getting all the nutrients you need for bone health.

In addition to calcium and vitamin D, make sure you’re getting plenty of other vitamins and minerals that support strong bones, such as magnesium, potassium, and vitamin K.

Good sources of these nutrients include fruits and vegetables, whole grains, nuts, and seeds.

It’s also important to limit your intake of processed and packaged foods, which can be high in sodium and other ingredients that can weaken bones over time.

Don’t: Drink Too Much Alcohol

Drinking too much alcohol can harm your bones over time. It can interfere with the body’s ability to absorb calcium and may also interfere with the production of vitamin D.

Heavy drinking can also increase the risk of falls, which can lead to fractures and other injuries.

If you do choose to drink alcohol, limit your intake to no more than one drink per day for women and two drinks per day for men.

Do: Stay Active

Exercise is important for strong bones, as it helps to build bone density and strength. Weight-bearing exercises like walking, jogging, and strength training are especially beneficial.

Exercise also helps to improve balance and coordination, which can reduce the risk of falls and fractures.

If you’re not sure where to start, talk to your doctor or a physical therapist. They can help you develop a safe and effective exercise plan.

Don’t: Smoke

Smoking is bad for your bones, as it interferes with the body’s ability to absorb calcium and other nutrients. It can also increase the risk of fractures and slow down the healing process if you do experience a bone injury.

If you smoke, talk to your doctor about ways to quit. There are many resources available to help you quit smoking and improve your overall health.

Do: Get Enough Protein

Protein is important for bone health, as it provides the building blocks for bones and helps to maintain bone density over time. Make sure you’re getting enough protein in your diet, especially if you’re physically active.

Good sources of protein include lean meats like chicken and turkey, fish, tofu, beans, and nuts. Dairy products like milk and cheese are also a good source of protein.

Don’t: Eat Too Much Salt

Consuming too much salt can have a negative impact on bone health. High sodium intake can lead to the loss of calcium in the urine, which can weaken bones over time. Aim to consume no more than 2300 milligrams of sodium per day.

Avoid processed foods, which are often high in sodium, and try to cook more meals at home using fresh ingredients. Season your food with herbs and spices instead of salt.

Do: Consider Supplements if Necessary

If you’re having trouble getting enough of certain nutrients through your diet, supplements may be helpful. Talk to your doctor or a registered dietitian to determine if supplements are right for you.

Calcium supplements are a common choice for people who aren’t getting enough through their diet. However, it’s important not to take too much calcium, as this can increase the risk of kidney stones and other health problems.

Stick to no more than 500-600 milligrams of calcium per dose, and try to get the rest from dietary sources.

The Bottom Line

When it comes to bone health, diet and lifestyle are key.

By eating a balanced diet that includes plenty of calcium, vitamin D, and other bone-supporting nutrients, staying active, and avoiding harmful habits like smoking and excessive alcohol consumption, you can support strong and healthy bones for life.