As we age, maintaining strong bones becomes an important part of staying active and independent. For women 65 and older, getting a bone density exam every two years is one of the best ways to detect osteoporosis and protect bone health. This simple, painless test measures how strong your bones are and helps your primary care provider determine the best ways to prevent fractures and keep you moving with confidence.
Here are five helpful tips to support healthy bones at every stage:
- Schedule Regular Bone Density Exams – Women 65 and older should have a bone density scan (DEXA) at least once every two years, or more often if recommended by their primary care provider.
- Eat Calcium-Rich Foods – Calcium is essential for strong bones. Include foods like yogurt, milk, cheese, leafy greens, and fortified plant-based milks in your diet.
- Get Enough Vitamin D – Vitamin D helps your body absorb calcium. Spending time in sunlight, eating fatty fish like salmon, or taking a supplement (if approved by your provider) can help you maintain healthy levels.
- Stay Active with Weight-Bearing Exercises – Activities such as walking, dancing, and light strength training help build and maintain bone density while improving balance and flexibility.
- Avoid Smoking and Limit Alcohol – Both smoking and heavy drinking can weaken bones over time. Cutting back or quitting can make a big difference in your bone strength and overall health.
Taking care of your bones is taking care of your future. Scheduling a bone-density exam, eating calcium rich-foods, getting vitamin D, staying active, and avoiding smoking and alcohol can help support your bone health. Schedule an appointment with your primary care provider today to maintain bone health and help you live a healthy lifestyle.
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