Maintaining strong, healthy bones is essential for staying mobile and independent as we age. Osteoporosis, a condition that weakens bones, is often called a “silent” disease because many people do not realise their bone strength is declining until a fracture occurs. The good news is that there is much you can do after age 35 to keep your bones robust. This guide explains why mid-adulthood is a critical time for bone health and shares practical tips on diet, exercise, and lifestyle changes to prevent osteoporosis.
Why Prevention After 35 Is Critical
By our mid-30s, bone health reaches a turning point. Until our late 20s, we build more bone than we lose, reaching peak bone mass around age 30. In our 30s and beyond, this balance gradually shifts, and the body starts breaking down bone slightly faster than it rebuilds it. From your mid-30s onward, you have to work harder to maintain bone density. Without attention, bones can become thinner and more fragile over time.
Osteoporosis is common later in life but affects men as well as women. Women face a higher risk, especially after menopause when protective oestrogen levels drop. If you want to understand how hormonal changes can affect your skeleton, read our detailed guide on how menopause impacts bone health. Men, too, experience age-related bone loss. Roughly one in two women and one in five men over 50 will suffer an osteoporosis-related fracture in their lifetime. Since you cannot feel bones weakening, prevention is crucial. Starting healthy bone habits by your mid-30s helps preserve strength before significant loss occurs.
The choices you make at 35, 40, or 50 can reduce your risk of osteoporosis in your 60s and 70s. Stronger bones now mean fewer fractures and more active years later.
Nutritional Tips for Healthy Bones
Bones are living tissue that constantly remodels itself, and the right nutrients help rebuild and fortify your skeleton. A bone-friendly diet is about getting enough vitamins and minerals while keeping a balance.
1. Calcium
Calcium is a primary building block of bones. If you do not get enough, your body withdraws it from your bones, weakening them. Most adults need around 700 mg of calcium daily through food or supplements. Good sources include dairy products, leafy green vegetables (except spinach), tofu set with calcium, nuts, and small fish with edible bones like sardines. Aim to get calcium from food first, using supplements only if necessary.
2. Vitamin D
Vitamin D enables your body to absorb calcium effectively. Our main source is sunlight, which is why many people in the UK take a supplement, especially in autumn and winter. Adults need about 10 micrograms (400 IU) daily. Food sources include oily fish, egg yolks, and fortified foods. A daily supplement is often an easy and practical choice.
3. Protein
Protein makes up about one-third of bone mass and forms the collagen matrix that minerals bind to. Diets low in protein can impair bone healing and strength. Include protein at every meal, choosing from poultry, fish, eggs, dairy, beans, lentils, nuts, and seeds. Plant proteins can also support healthy bones if consumed in sufficient amounts. Aim for about 0.8–1.0 grams per kg of body weight daily. For a deeper look at protein and other key nutrients, see our comprehensive guide to understanding bone density.
4. Magnesium and vitamin K
Magnesium helps activate vitamin D and supports bone formation. Sources include nuts, seeds, legumes, whole grains, and green vegetables. Vitamin K is needed for a protein that integrates calcium into bone, found in leafy greens and fermented foods. A varied diet with plenty of vegetables usually covers these needs.
5. Bone-friendly foods and habits
Dairy products provide both calcium and protein, fatty fish supply vitamin D and omega-3s, and prunes or dried figs offer vitamin K, magnesium, and antioxidants. Staying hydrated supports overall metabolism and joint health.
6. Limit bone saboteurs
Too much salt can lead to calcium loss, while excessive caffeine may slightly reduce calcium absorption. High-phosphorus soft drinks can disrupt calcium balance, so have them only occasionally.
Exercise for Strong Bones
Physical activity signals your body to build and preserve bone. After 35, exercise helps counteract natural bone density decline. Focus on weight-bearing and resistance exercises, plus balance and flexibility work to prevent falls. For example, running can be a highly effective way to build bone strength if done safely.
1. Weight-bearing aerobic exercise
This includes activities where you carry your body weight upright, such as brisk walking, hiking, jogging, dancing, tennis, and stair climbing. Even gardening or housework counts. Aim for at least 150 minutes of moderate-intensity activity weekly. Start gently if new to exercise and build up gradually.
2. Strength training
Do muscle-strengthening exercises two to three times a week. This can involve lifting weights, using resistance bands, bodyweight moves like squats or lunges, or heavy gardening. Target all major muscle groups. Even light weights benefit bones if you are consistent. Learn proper form to avoid injury.
3. Balance and flexibility
Improving balance reduces fall risk. Activities like yoga and tai chi strengthen your core and coordination. Simple home exercises such as standing on one foot or walking backwards help too. Stretching or Pilates can improve posture and mobility.
4. Everyday movement
Avoid prolonged sitting by taking hourly breaks to stand or move. Use stairs, walk for short trips, or do small exercises like calf raises during daily routines.
5. High-impact and intensity, in moderation
Higher-impact activities such as running or jumping can help maintain bone density if your joints can tolerate them. Always seek advice if you have osteoporosis or other health conditions.
Make the activity enjoyable to build a lasting habit. Listen to your body — mild soreness is fine, but sharp pain is a warning sign. For those already experiencing bone loss, our blog on reversing bone loss without medication explores natural strategies to complement exercise.
Lifestyle Habits That Protect Bone Health
1. Quit smoking
Smoking reduces blood flow and nutrients to bones, disrupts hormones, and speeds bone loss. Stopping smoking at any age helps slow bone thinning.
2. Limit alcohol
Heavy drinking weakens bones and affects balance. Stay within UK guidelines of no more than 14 units per week, with alcohol-free days.
3. Maintain a healthy weight
Being underweight is a known risk for osteoporosis, while significant excess weight can strain joints. Aim for a stable, healthy weight with balanced eating and regular exercise. Avoid fad diets that cut entire food groups.
4. Fall-proof your home
Remove tripping hazards, improve lighting, and install grab bars or handrails where needed. Wear supportive, non-slip footwear and keep essential items within easy reach.
5. Practice safe movement
Use proper lifting techniques, avoid sudden twisting, and stand up slowly if prone to dizziness. Check vision and hearing regularly, and review medications with your doctor to reduce fall risk.
6. Get enough sleep and manage stress
Chronic stress and poor sleep can indirectly harm bone health. Aim for 7–9 hours of quality rest and use relaxation methods to keep stress under control.
Tackle changes gradually. Minor, consistent improvements add up over time.
Bone Density Testing
A bone density scan (DEXA) measures the density of bones, usually at the hip and spine. It is quick, painless, and helps guide prevention or treatment decisions. For an in-depth overview of how these measurements work, see our comprehensive guide to understand bone density and how you can build stronger bones.
Who should be tested
Women are generally advised to have a DEXA scan by age 65 and men by age 70. Earlier testing may be needed if you have risk factors such as previous fractures after 50, family history of osteoporosis, long-term steroid use, smoking, heavy alcohol consumption, or certain medical conditions. In some cases, younger adults with specific risks may also benefit from testing.
What to expect
You lie on a table while a low-dose X-ray arm passes over you. The machine calculates your Bone Mineral Density and gives a T-score. A score of 0 or above means normal bone density, between -1.0 and -2.4 indicates osteopenia, and -2.5 or lower indicates osteoporosis.
How often to repeat
Bone density changes slowly, so most people do not need yearly scans. Intervals depend on your results and risk factors – those with normal bone density might wait several years, while those with osteopenia or on treatment may need testing every 1–2 years.
Your doctor may also use fracture risk tools alongside scan results to decide on treatment.
Conclusion
By focusing on nutrition, exercise, and healthy lifestyle habits after age 35, you can greatly reduce your risk of osteoporosis. Even small, consistent actions, like adding a daily walk or an extra serving of calcium-rich food, strengthen your bones over time. Prevention is about building a foundation for decades of mobility, independence, and quality of life.
References
- NHS – Food for healthy bones. NHS Live Well. (A guide to dietary calcium and vitamin D needs for bone health, and lifestyle factors like exercise and smoking.) nhs.uknhs.uk
- Cleveland Clinic – Osteoporosis: Symptoms, Causes and Treatment. Cleveland Clinic Health Library. (Explains how bones change with age; notes that after age 35, breakdown outpaces build-up.) my.clevelandclinic.org
- Mayo Clinic Staff – Bone health: Tips to keep your bones healthy. Mayo Clinic. (Outlines steps to prevent bone loss, including diet, exercise, and moderating alcohol; advises talking to a healthcare professional if you have risk factors or break a bone over age 50.) mayoclinic.orgmayoclinic.org
- Bone Health & Osteoporosis Foundation (BHOF) – Bone Density Test & Screening. BHOF Patient Guidelines. (Recommends bone density (DEXA) scans for women 65+, men 70+; explains when follow-up scans are needed, typically every 1-2 years if treatment is started or if at-risk.) bonehealthandosteoporosis.orgbonehealthandosteoporosis.org
- Yale Medicine – Clemens Bergwitz, MD. Worried About Osteoporosis? 4 Ways to Help Prevent the Disease. (Highlights the “four pillars” of osteoporosis prevention: nutrition (adequate calcium & vitamin D), weight-bearing exercise, fall prevention, and medication if needed. Confirms DEXA screening guidelines.) yalemedicine.orgyalemedicine.org
