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What Are the Best Tips for Healthy Bones?

Eating dark green, leafy vegetables is a good way to boost calcium intake.
Getting plenty of calcium through diet improves bone health.
A diagram of the anatomy of a bone.
Article Details
  • Written By: Susan Grindstaff
  • Edited By: Heather Bailey
  • Last Modified Date: 14 July 2014
  • Copyright Protected:
    2003-2014
    Conjecture Corporation
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It is never too early to begin taking steps to ensure healthy bones. In many cases, bone problems do not begin to develop until after the age of 35, but steps taken in youth can go a long way toward preventing or lessening the severity of bone conditions that develop with age. One of the biggest risks to healthy bones is a condition called osteoporosis, which describes bone thinning and weakening. Most medical research seems to suggest that the best way to combat osteoporosis and ensure bone health is by making sure that calcium is a part of everyday nutrition. If calcium requirements are not met in diets, it may be necessary to include calcium as a dietary supplement.

According to research, children under the age of 10 are more likely to be deficient in calcium than almost any other nutrient. Calcium requirements for children in this age group may vary depending on their speed of growth, and their diets. In many cases, children who eat a lot of protein may require more calcium as well. Most nutritionists recommend children in this age group receive about 500 mg to 800 mg per day.

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Between the ages of 10 and 20, the daily requirement of calcium jumps to around 1,800 mg per day. This is about the equivalent of the calcium benefit of drinking three 8 ounce (227 gram) glasses of milk per day. For females in this age group who are just beginning to menstruate, it is important that the menstrual flow is regular; otherwise, this too could lead to problems with retaining calcium. If menstruation is frequently irregular, it may be necessary to consult a doctor.

After the age of 20, in most cases, bones are no longer growing, but they may continue to strengthen. For most people, the peak of bone density is reached somewhere between the ages of 20 and 35 years of age. In other words, this is as healthy as bones will likely ever be, so developing healthy bones during these years is essential to carry a person through the duration of life. Around 1,000 mg of calcium is recommended as the dietary requirement for people within this age group.

In most cases after the age of 35, through the rest of the life span, 1,000 mg of calcium is needed each day. In instances of severe loss of bone density, doctors sometimes recommend higher intakes of calcium or may prescribe medication to help prevent bone loss. To help maintain diets that include calcium and promote healthy bones, it is important to consume plenty of dairy products and dark green leafy vegetables. Exercises such as walking or jogging are also believed to strengthen bones.

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anon286966
Post 1

If you are unfortunate enough to be epileptic, make sure your doctor does regular blood tests to check for calcium loss. All epileptic drugs have a tendency to cause osteoporosis if regular blood tests aren't done to check there is sufficient calcium in the blood. Doctors do know this, and know the importance of regular blood testing, but they are remiss at carrying these tests out, so it is up to you to make sure you get them before you end up with a fracture and they tell you that you have osteoporosis and start you on yet more medicines with ghastly side effects you can well do without.

Prevention is always better than cure, even if it means being a pest because you insist on regular blood tests. If I had known all this before I fractured my hip and femur, within 18 months of each other, and before I was 50, I would have done something about it. Now I live in constant pain, restricted mobility, and my life will never be the same. Thank you, N.H.S.

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