By Mary Claire Kitayama, Director of Community Engagement for Allied Pacific IPA
“Take care of your body. It’s the only place you have to live.”
— Jim Rohn
When we think about staying healthy, we often focus on eating well, staying active, or keeping our hearts strong. But what about our bones? They work hard every day — holding us up, helping us move, and protecting vital organs; yet we often overlook them until something goes wrong.
Bone health matters at every stage of life. The choices we make today help keep our bones strong and prevent serious problems down the road. The good news? It’s never too early — or too late — to start taking care of them.
Your Bones’ Role
Bones are living tissue with important jobs. They give your body structure, protect your organs, and work with muscles to support movement and balance. Some bones contain bone marrow, a soft tissue that produces red blood cells. Bones also store minerals like calcium, which the body uses in many ways.
What They’re Made Of
Bones are made of protein, collagen, and minerals. Collagen provides flexibility so bones can absorb impact and resist breaking. Minerals like calcium and phosphorus make bones strong and rigid. This combination allows bones to be both sturdy and resilient, something your body relies on every single day.
Always Changing
Bone is constantly being broken down and rebuilt in a natural process called remodeling. In children and teens, more bone is built than removed, helping them grow taller and stronger. Peak bone mass is usually reached around age 30. After that, bone loss can gradually outpace bone growth, which can lead to a loss of bone density and strength, making bones weaker over time.
What Helps Keep Bones Healthy
Calcium is key to building and maintaining strong bones. Dairy products like milk, yogurt, and cheese are great sources, so are leafy greens such as kale and broccoli, and calcium-set tofu.
Vitamin D helps the body absorb calcium. Sunlight helps produce vitamin D naturally, but it’s important to avoid overexposure and to wear sunscreen when needed. You can also get vitamin D from foods like salmon, tuna, egg yolks, and fortified cereals or orange juice.
Exercise is another powerful tool for bone health. Weight-bearing activities like walking, dancing, stair climbing, and tennis put gentle stress on bones, which helps keep them strong. Strength training — using free weights, machines, resistance bands, or your own body weight — builds muscle and supports bone strength. Balance exercises, like Tai Chi or step-up movements can improve stability and help prevent falls, especially as we age. Choose a mix of exercises for the greatest impact.
Before making changes to your diet or activity level, it’s a good idea to talk to your doctor, especially if you have any existing health conditions.
Lifestyle Habits Matter
Some risk factors for poor bone health, such as family history, age, or gender, can’t be changed. Women generally have less bone tissue than men and are at greater risk for osteoporosis. But lifestyle plays a big role for everyone.
Smoking has been linked to lower bone mass and a higher risk of fractures. Drinking too much alcohol can interfere with the body’s ability to build and maintain bone. Regular checkups and conversations with your doctor can help identify risks early and support long-term bone health.
Take the First Step
Strong bones support an active, healthy life. Whether you’re helping a child grow or looking after your own health as you age, it’s never too late to start. Eat well, move often, make smart lifestyle choices, and talk to your healthcare provider. Small steps now can make a big difference for your future.
Mary Claire Kitayama is the director of community engagement at Allied Pacific IPA. Allied Pacific IPA is a physician-led medical group offering a full network of experienced providers and services — from primary care to urgent care — making high-quality, accessible care available close to home.
