We all spend a lot of time worrying about skin and hair as we age, but if you’re over 40, it’s also time to think about those bones. The quality of your next half-life will depend on what you do now.

In his book, The Bone Density Diet: 6 Weeks to a Strong Body and Mind, George J. Kessler points out some alarming statistics: at least a third of post-menopausal American women have osteoporosis, and by age 75, that proportion increases to 89 percent. And Kessler cites studies showing the death rate as high as 50 percent within a year after a hip fracture.

Another not-so-fun fact: The average American woman loses an inch and a half of height every ten years after menopause. Yikes.

It’s not just us fiftyshifters who need to take care: our daughters are also at risk. Up to 18 percent of women ages 25-33 already have low bone density—at the time of life when bones should be at their peak. One culprit: all that soda, which is more popular than milk with teens these days, and too much of which can lead to calcium deficiency. 

The good news, says Kessler, is that much of the damage is preventable. (The bad news: there's kale involved.)

Decline in bone density starts in our thirties and it’s a natural part of aging, but it can be slowed by lifestyle changes, including the right foods, calcium supplements, and weight- bearing exercise. Kessler recommends limiting caffeine, alcohol, and soda, and eating more greens (especially kale), soy and dairy.

He suggests calcium supplements to reach the 1,500 mg a day recommendation for women not on estrogen after menopause (1,000 grams per day for women before menopause.) And he even recommends supplements for those taking prescription drugs for bone density.

How do you know if you’re at risk? Small-boned, petite women are higher risk than bigger framed women, as are post-menopausal women and those with a family history of osteoporosis. Skinny women are more at risk than fatter ones. If you drink more than three alcoholic beverages a week, that’s a risk factor; so is smoking more than ten cigarettes, or drinking more than one cup of coffee or a soda per day.

Kessler recommends bone density screening for everyone over age 50, as well as a diet and fitness review with a professional when you turn 50, which is  pretty good idea. The results of all these actions can give you a good early warning system, not just for bone problems, but for other issues like heart disease or diabetes.

And step up that  regimen that includes strength training, cardio and balance exercises. Activities like yoga  help maintain balance as you get older. By then, Talbots will be selling accessories  like these.

To learn more:

The Mayo Clinic site offers a comprehensive look at osteoporosis, its causes, treatments and prevention techniques.

The Bone Density Diet offers a complete program of recommendations, including exercises and recipes.
 

Here's a story about a UMass food scientist's research that may help prevent osteoporosis.