5 Ways to Promote Long-Term Bone Health After 30

Nov 14, 2023
5 Ways to Promote Long-Term Bone Health After 30
Bone health starts to decline after age 30, so it’s important to know how to protect your bones from losing mass too quickly. We discuss ways to increase the health of your bones here.

Did you know that your bones reach their peak mass at age 30? Throughout your childhood, adolescence, and early adulthood, your bones absorb all sorts of nutrients and minerals and build up strength from them. 

However, once you hit your 30s, your bones stop gaining density. So, it’s vital that you’ve given your bones what they need for optimal health to reduce your risk of developing fragile bones that are prone to fractures, a condition called osteoporosis.

Thankfully, there are plenty of things you can do on your own to make sure your bones stay healthy and you don’t lose any of that precious bone mass. 


At Women’s Specialty Care, located in Lake Forest and Grayslake, Illinois, Karen Mass, MD, FACOG, and the rest of our team are bone health experts, and we want you to have all the knowledge you need to keep your bones healthy and strong. Here are five things you can do on your own to increase the longevity of your bone health.

1. Eat plenty of vegetables

Vegetables are a part of any healthy diet since they’re low in calories and packed with nutrients, which helps your body promote and maintain bone density. In addition, many vegetables contain a high amount of vitamin C, which has been shown to protect your bones from cell damage.

2. Increase your calcium intake

Calcium is the primary nutrient found in your bones, so it makes sense that consuming more calcium would increase the strength of your bones. However, it’s important to eat small amounts of calcium throughout your day instead of all at once, since this is how your body best absorbs the nutrient.


Some foods high in calcium include milk, cheese, yogurt, kale, beans, and sardines.

3. Lift weights

Exercise can benefit your health in so many ways and can reduce your risk of osteoporosis. If you engage in weight lifting and other strength training exercises, you can increase the health of  your bones. Studies have shown that doing strength training can increase your bone mineral density, bone size, and bone strength, as well as reduce inflammation and slow down bone loss.

4. Maintain a healthy weight

Achieving and maintaining a healthy weight can do a lot for your bone health. If you’re underweight, you have a high risk of developing bone disease. However, if you’re overweight or obese, you put a lot of stress on your bones, which can impair their quality.

5. Drop unhealthy habits

While smoking and excessive alcohol consumption are often associated with diseases such as lung cancer, liver failure, and breathing issues, both of these habits can lead to bone disease and poor calcium absorption, both of which negatively impact bone health.

If you’d like to learn more about how to increase your bone health, feel free to contact our team with any questions you have. Give us a call, or set up an appointment by using our online scheduler today.