Bone Health Through The Decades

Bones deserve your attention at every age. When you're young, you might not give your bone health much thought. Since they're pretty dependable and effortlessly move you throughout your day, you might think they're always going to be there to hold you up.

Don't take your bones for granted, especially in the teens and early 20s, when they're still on their way to building peak strength. Thankfully there are ways to keep bones healthy and strong as we age.

Key Takeaways: Bone Health

• Build strong bones early. Your teens and early 20s are critical for bone development—focus on weight-bearing exercise, calcium-rich foods and enough vitamin D.
• Maintaining lifestyle habits in adulthood matters for your bone health. Regular exercise, balanced nutrition and limiting smoking and excessive alcohol help build bone strength through your 20s–40s.
• Bone health becomes more important with age. Hormonal changes, especially after menopause, can increase fracture risk, making prevention and early conversations with your doctor essential.
• Prevent falls and monitor bone density later in life. In your 60s and beyond, balance, strength and screenings like DEXA scans play a key role in reducing fractures and maintaining independence.

Bone Health In Your Teens And Early 20s

Your bones need two things to gain strength during the bone-building process: exercise and calcium, said Catherine Reese, MD, a Franciscan Physician Network sports medicine specialist in Indianapolis.

In your teens and early 20s, begin lifelong habits that include:

• Regular weight-bearing exercise
• A diet with enough calcium. Dr. Reese said calcium should come from dietary sources at this age rather than calcium supplements.

The International Osteoporosis Foundation suggests that young adults need 1,000 milligrams a day of calcium. This amount of calcium can come from three glasses of milk each day.

Not everyone likes milk, though. So, here are a few other common foods that provide calcium:

• Almonds
• Spinach
• Collard greens
• Yogurt
• Cheese
• Orange juice with added calcium

Getting enough vitamin D is also crucial for bone health because it helps the body absorb calcium. This comes from getting enough sun, at least 10 to 20 minutes of exposure to bare skin.

Bone Health In Your 20s, 30s And 40s

It's best for people in their 20s, 30s and 40s to continue the diet and exercise advice as those in their teens and early 20s to protect bone health.

Bone density loss doesn’t start after menopause. Your bone health actually begins to decline in your 30s. Hormone changes from menopause or testosterone loss in men accelerate that loss, but building strong bones early is crucial for preventing osteoporosis later.

"We tend to make more new bones or tissues in the bone until we are at a younger age of say, 20 to 30," said Abhigyan Banka, MD, of 

It's also important to understand the impact that alcohol and smoking can potentially have on your bones.

• Calcium And Vitamin D Balance: More than three drinks per day could negatively impact your bones. Alcohol can disrupt the balance of calcium in the boy along with vitamin D production. Smoking can also prevent the body from absorbing calcium.
• Hormone Levels: Heavy drinking can also lead to less testosterone in men and estrogen in women. Both play key roles in overall bone health. Nicotine, a well-known chemical in tobacco, also reduces estrogen levels.
• Oxygen-Rich Blood: Smoking slows down oxygen-rich blood throughout the body, which is responsible for healing the bones, joints, and muscles.

Adults in their 20s through 40s should stay consistent with exercise, Dr. Reese said. Many adults fall into one exercise pattern when they graduate college or high school and leave their associated sports behind.

Dr. Reese suggests a mix of cardio and strength training along with yoga and Pilates, which help with balance and flexibility.

Bone Health In Your 50s

Staying active in your 50s will show its benefits later on in life.

"Around age 50, bone health decisions depend on individual risk factors," Dr. Reese said. "It is important at this age to bring up bone health with your physician."

The American Bone Health Organization said one out of every two women will have a fracture after the age of 50. One reason for that is that women who are going through menopause are losing the hormones that have been protecting their bones.

Board-certified family medicine physician Ted George Ody Achufusi, DO, with Franciscan Physician Network in Michigan City, stresses that after menopause, all women lose the basic protection that estrogen usually provides. He said the best-case scenario is to have the strongest bones possible until this stage, through regular weight-bearing exercise and a calcium-rich diet.

Bone Health In Your 60s And Beyond

Falls and fractures begin to rise as your body ages.

If you're in your 60s, it may be time to visit a physical therapy program to correct your balance and discover methods to prevent you from falling.

Dr. Reese emphasizes several conditions that can affect a person's likeliness to have a fall in their 60s which can cause broken bones:

• Impaired vision
• Decreased balance
• Neurological conditions
• Strokes
• Seizures

Franciscan Health's vestibular rehabilitation program, also known as balance therapy, can be a big part of a physician's specialized care. The physical therapists in the program can examine patients that are having dizziness, nausea, balance and focusing problems, blurry vision, difficulty walking, and headaches.

Dr. Reese said that people in their 60s may experience leg weakness and an overall lack of strength, which can lead to falls and fractures. Physical therapy can help them regain their strength and mobility.

Bone Density Testing

If you don't follow the suggested methods to keep up with your bone health, you could put yourself at a higher risk for osteoporosis and fractures. Osteoporosis, which means "porous bone," is a disease where bones lose mass faster than they make new bone tissue. For example, osteoporosis is very common among postmenopausal women.

A DEXA scan is a diagnostic imaging tool that helps physicians examine your bones to see how likely they are to get fractured.

"It's important to learn about the density of your bones well before a fracture happens," said Dr. Achufusi.

Even though a bone density test is recommended for women ages 65 years old or older, people with risk factors for osteoporosis can benefit from an earlier scan.

A physician might suggest a bone density test to any patient for a few reasons, including:

• Bone fracture
• Drug usage
• Height decrease
• Hormone levels

“This can help us monitor risks and suggest measures to help head off a fracture. Whatever the case, it becomes a very specialized journey to protect your bones after a certain age," Dr. Achufusi said.

 Your Bone Health Plan Starts Today

Strong bones don’t happen by accident—they’re built through daily choices and proactive care. No matter your age, now is the right time to invest in your bone health.

Under 50?

Focus on building and preserving bone strength through weight-bearing exercise, balanced nutrition, and healthy lifestyle habits.

Over 50 or postmenopausal?

Talk with your physician about your fracture risk and whether bone density testing is right for you.

Bring these questions to your next doctor’s appointment to start a proactive conversation about osteoporosis prevention:

• Should I get a bone-density scan based on my age or history?
• Are my vitamin D and calcium levels in a healthy range?
• What lifestyle changes would best support my bones and joints?
• Are there supplements or medications that could help me?
• How can I stay active if I’m already dealing with pain?

60 and beyond?

Prioritize fall prevention, balance training, and regular screenings to protect your independence and mobility.

Franciscan Health specialists can help you evaluate your bone health, identify risks early, and create a personalized plan—from nutrition guidance and physical therapy to bone density testing when appropriate.

Don’t wait for a fracture to take action. Schedule an appointment with a Franciscan Health provider today and take a confident step toward stronger bones and a healthier future.