Upright Citizens

Stand strong and tall with this bone-building advice.

- Karen ASP

DESPITE THE SKELETON’S morbid associations, bone is very much living tissue, just like skin and hair. Our bodies are constantly producing new bone and losing old bone; growth outpaces loss until bone mass peaks in our 20s, says Andrea Singer, MD, chief medical officer of the National Osteoporosis Foundation. After that, loss slowly overtakes growth (that’s why it’s so important to build up bone in our early years). In women, age-related decline in estrogen can accelerate this process—potentially leading to up to a 20 percent decrease in bone density in the five to seven years following menopause. Still, Singer maintains that “weak bones aren’t a normal part of aging.” Genetics do affect risk, but through medication and lifestyle choices, you can help prevent fractures. Start by boning up on these rules:

1 FEED YOUR SKELETON

A recent study found that postmenopausal women ages Mediterranean diet—high in veggies, fruits, cereals, and olive oil; moderate in fish and wine; low in dairy and meat—were less likely to have lower bone mass. Researchers suspect the women were getting adequate amounts of nutrients (including beta-carotene, selenium, magnesium, and vitamins C, E, and K) that aid in bone formation or help guard against damage.

2 HEFT MORE WEIGHT