How To Increase Bone Density After 60: Effective Strategies

Understanding how to increase bone density after 60 is imperative for maintaining a vibrant, independent life. Our bones naturally lose density as we age, making them more susceptible to fractures and compromising our overall health

The good news is that it’s never too late to take action. Incorporating simple, science-backed strategies such as proper nutrition, regular exercise, and proactive bone health management can help prevent bone loss and ensure stronger, healthier bones as you age.

The Importance of Bone Density for Women Over 60

Bone density typically peaks in early adulthood, around age 30. After this, it remains relatively stable for a few years before gradually declining as part of the natural aging process.

For women, the loss of bone density accelerates significantly during and after menopause due to a drop in estrogen levels, a hormone essential for maintaining bone strength​.

Maintaining healthy bone density after 60 is important for several reasons:

• Fracture Prevention: Reduced bone density increases the risk of fractures, especially in the hips, spine, and wrists, which can significantly impact mobility and quality of life.

• Postural Stability: Strong bones support posture and reduce the risk of falls.

• Overall Health: Bone health is intertwined with physical independence and the ability to perform daily activities. Maintaining bone density promotes longevity and reduces healthcare complications​.

Factors That Impact Bone Density and Health

Bone density is influenced by a combination of lifestyle, environmental, and genetic factors. While some aspects, such as age or family history, are beyond control, others, such as diet and physical activity, provide opportunities to protect and improve bone health.

How To Increase Bone Density After 60

Bone density naturally declines with age, but it’s never too late to take proactive steps to maintain density, minimize loss, and even improve bone health.

Increasing bone density after 60 requires a combination of nutrient-rich foods, physical activities, and healthy lifestyle choices. These actions support skeletal strength and lower the risk of fractures, empowering you to maintain mobility and independence.

Additional Ways To Protect Your Bones

In addition to diet, exercise, and lifestyle changes, extra precautions can help protect your bones and reduce the risk of fractures.

• Check for Nutrient Deficiencies: Have your doctor test for deficiencies in calcium, vitamin D, and other bone-essential nutrients to ensure your diet and supplementation are adequate.

• Get Regular Eye and Hearing Exams: Impaired vision or hearing increases the risk of falls. Addressing these issues with corrective lenses or hearing aids improves safety and confidence.

• Review Medications: Some medications can cause dizziness, weakness, or bone loss. Ask your doctor to review your prescriptions and adjust them if necessary to protect your bones.

• Fall-Proof Your Home: Eliminate tripping hazards such as loose rugs, clutter, or cords. Add handrails, grab bars, and nonslip mats in frequently used areas to minimize the risk of falling.

• Wear Proper Footwear: Opt for sturdy, nonslip shoes that provide support and stability to reduce fall risk and improve posture.

• Ensure Adequate Lighting: Bright lighting in your home, especially along stairs and hallways, can help prevent accidents by improving visibility.

• Schedule Bone Density Tests: Routine screenings help monitor bone health and detect early signs of osteoporosis to allow for timely interventions.

How Herself Health Can Help

At Herself Health, we specialize in personalized healthcare for women over 60, emphasizing preventative care.

We can assess your bone health, screen for osteoporosis, offer dietary guidance, and recommend appropriate exercises to improve strength and stability. We’ll also review and manage medications and address fall risks.

By understanding and supporting your unique needs, we can empower you to take charge of your health and live a healthy, independent life.

We have five convenient Minnesota office locations to serve you:

Rosedale Women’s Health Clinic: Our Rosedale clinic is located in the Rosedale Marketplace near the Rosedale Shopping center on the intersection of County Road B2 and Fairview Ave N.

Lyndale Women’s Health Clinic: Our Lyndale clinic is on the corner of West 55th St and Lyndale Avenue S beside a Walgreens.

Crystal Women’s Health Clinic: Our Crystal location is found beside Tower Auto Mart near the intersection of Douglas Drive N and W Broadway.

Highland Park Women’s Clinic: Highland Park is on the corner of Ford Parkway and S Kenneth St within the Highland Center neighboring Hillcrest Park.

Eagan Women’s Health Clinic: Eagan is found tucked on the corner of Rahncliff Rd and Cliff Rd neighboring a Nothing Bundt Cakes store.

You Can Increase Bone Density After 60!

By focusing on a balanced diet, engaging in regular physical activity, and addressing risk factors, you can effectively protect and even strengthen your bones as you age, allowing you to thrive and remain active for years to come.

Knowing how to increase bone density after 60 isn’t just about preventing bone loss; it can transform your quality of life by reducing the risk of fractures and improving overall health to build strength and resilience for the years ahead.

Explore Herself Health today to learn how our whole-person approach to well-being can help you live life to the fullest.