Adopt Healthy Habits Today to Maintain Bone Strength as You Age

6/5/2025

LAREDO, Texas, JUNE 5, 2025 – Children are often encouraged to drink milk for strong bones, but after that, bone health is largely ignored until the golden years. However, taking steps to support bone strength is important to provide structural support, protect vital organs and enhance mobility throughout our lives. According to Dr. Mario Cesar Flores, a family medicine physician with Primary Care Associates of Laredo, adults reach peak bone mass in their twenties, and maintaining bone density is important to prevent osteoporosis as they age.

Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue, and increases the risk of broken bones. In the most extreme cases, even a minor accident can cause a bone fracture and the risk of fracture increases as you age. According to the National Institutes of Health, an estimated 10 million Americans over 50 have osteoporosis and an additional 43 million have low bone mass, which puts them at risk for developing osteoporosis.

“It’s never too early to start building strong bones for life,” said Dr. Flores. “The right exercise and nutrition can go a long way in protecting bone density and preventing fractures later on. A single fall or broken bone can drastically impact an older adult’s health and independence. That’s why developing bone-healthy habits early is one of the smartest steps you can take for aging well.”

The best exercise for bone health include weight-bearing exercises such as walking, jogging or climbing stairs and resistance training such as lifting weights or working out with resistance bands. Calcium and Vitamin D are also essential for bone health, along with a balanced diet that includes nutrient dense foods such as fruits and vegetables.

Osteoporosis affects nearly 1 in 5 women and 1 in 20 men over the age of 50. The Centers for Disease Control and Prevention recommends screening for women 65 and older and men 70 and older, with earlier screenings recommended for individuals with certain risk factors.

“A bone density scan is a quick, painless way to get valuable insight into your bone health,” said Dr. Flores. “It helps us identify signs of osteoporosis or fracture risk early—when we can take meaningful steps through lifestyle changes or treatment to slow bone loss and protect long-term health.”

Dr. Flores recommends that patients talk with their primary care physician about the importance of bone health, especially if they have a family history of osteoporosis or hip fractures, or have broken a bone after a minor fall.

If you need assistance finding a doctor, visit https://www.laredophysicianassociates.com/family-medicine-care.

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