Most of us don’t think about our bones until something goes wrong — and by then, it’s the wrong time to start. Rally makes the case for paying extra attention to them, starting today, with practical tips on food, movement, and more…plus one simple test that every woman over 65 should know about! Your bones have been carrying you around for decades. It’s time to return the favor.
EPISODE TRANSCRIPT
Rally:
Hey there, Beautiful People.
Wow, you all are looking good. I would’ve dressed up if I’d known.
Ok, uh Rally Preston here.
Thanks for clicking on the Silver Beast Podcast…well, hopefully you meant to – if not oh I’m sorry.
Ok, I got the idea for this episode when I was walking my dog.
So there’s a house in the neighborhood here. Typical suburb. Well I should say we live in Arizona – that might help.
So this house, on the porch, there’s this skeleton sitting in a lawn chair. Not moving either. This is a true story…couldn’t make this up.
So, right now it’s May 2026. Nowhere near Halloween. And this skeleton’s been sitting on that porch as long as I can remember…which some days. It’s not that far back.
Could be real, could be fake. I don’t know. I’m staying on the sidewalk…keeping it casual…not gonna run up and say hi.
Oh, and she’s wearing some kind of flowery hat, and I think a yellow shawl, maybe? Just so you get the full picture. So, pretty festive for a skeleton. You know, when you’re bone white, you need pops of color. Good choice.
So it hit me, walking by her the other day, trying not to make eye contact…and it was, eureka, I should do an episode on bone health.
Now bone health – it’s a little too late for that lady on the porch, but it’s not for the rest of us. No matter how old you are.
So why do you need to worry about your bone health anyway?
Well, mainly because you’re not 12 years old anymore. That’s when you could still curb your bicycle, take a tumble, get back up on your Schwinn, and keep trucking to the Seven Eleven or wherever. And all that without a helmet…and not much parental supervision.
Yeah, the good old days…
But the point is, you don’t have those young bones anymore.
You take a tumble now – and it would be tripping over something stupid, guaranteed, very embarassing – like uh, shag carpet. You get caught in that 3-inch piling and down you go…and you’re out of commission for a few months at least. Yeah you don’t want that.
So your bones aren’t made of concrete or something. They’re actually living tissue, with real blood vessels and nerves.
So your body’s always breaking down old bone, and building new bone back up. Constant give and take going on there – 24/7.
When you’re 12 years old, or young anyway, your body builds bone tissue faster than it breaks it down.
Yeah that changes as you age… In your 60s, you’ve got more bone tissue breaking down, and a lot less of it getting built back up. I think that’s where the term ‘lazy bones’ probably comes from…just a guess.
Anyway, your bones get a little thinner. More porous. Less dense.
And that, medically speaking, is called osteoporosis.
Now most of the time, You don’t know it’s happening. Very stealthy. There’s no pain. No warning. No nothing.
Yeah most people find out the hard way – you get a bone fracture or a break. That’s when you realize, oh, this must be osteoporosis…while you’re screaming in pain.
And hip fractures, oh, you know about these. In older adults, it’s a really big deal. Not just — don’t do the Boot Scootin’ Boogie for a few months…this is more Humpty Dumpty level stuff. That is not what you want.
So here’s the good news. You can start bumping up your bone health right now, today.
And there’s basically three ways to do it yourself: Diet. Movement. And maybe a few tweaks to your lifestyle.
Let’s start with what you eat.
Two things you want to be sure you get enough of… Calcium and vitamin D.
And yeah, you probably drank plenty of milk as a little kid. Mine was fortified milk… meaning a couple of scoops of chocolate Nestlé Quik.
But now, you’re all grown-up, and your body actually needs more calcium now than when you were younger.
So the National Academy of Medicine says you should get 1,200 milligrams of calcium a day, and along with 800 IUs of vitamin D. Now most people aren’t getting near that much – and me included.
Now, before you hit up Amazon for a supplement — hold on. Much to Jeff Bezos’ disappointment, real food is actually the best way to get calcium. That’s because high-calcium foods come with other nutrients your body needs, too. Think yogurt. Cheese. Milk. Sardines — yeah thank you there. Tofu – hard pass. Leafy greens – now you’re talking, love spinach salads.
And if your diet’s not cutting it? Might want to grab a supplement. But be smart, talk to your doctor first — more’s not always better for everyone.
Oh and by the way, Vitamin D’s job in all this is to help your body absorb the calcium.
And here’s a free source of vitamin D: the sun. Just go outside. That’s it. Your skin can make vitamin D, just needs a little UVB action. It that still works even if you have to stay in the shade…like we do here in Arizona.
And protein. Don’t skimp on it. It’s harder to absorb enough as we age…you need it for your muscles, and bone health.
Alright, let’s talk movement.
You don’t need the high-impact stuff, the running and jumping the kids do – that would send most of us straight to urgent care.
Nope, we’re doing: weight-bearing exercise.
And that just means you’re on your feet, moving, and letting gravity doing its thing. Walking. Climbing stairs. Stuff like that. Very low impact stuff. Your bones can still feel the load, and they build new tissue automatically. It’s as simple as that.
Here’s another one, interesting one, Tai Chi.
So Tai Chi. You’ve seen this. A bunch of people in a park moving very slowly, like they’re swatting mosquitoes in slow motion.
Lots of research on Tai Chi. And for older adults – studies show big improvements in bone mineral density. And Tai Chi teaches you better balance too. Most falls in older adults happen when you lose your balance. So Tai Chi that’s a two-fer there. Lots of Tai Chi classes out there. Free ones, cheap ones. Or you can always search YouTube videos and follow along.
Ok, moving on. So next we’ve got resistance training. And that just means light weights, resistance bands, or uh bodyweight exercises like sit-to-stands and wall push-ups. These strengthen the muscles that support your bones, and fire up new bone tissue too. Easy to do these at home – no gym required.
Alright, quick lifestyle notes to improve your bone health. Got a short list here…
Don’t smoke — it does a number on your bones. Enough said there.
Alcohol. Moderate is OK – as far as bone health goes. Too much is no good – that starts to interfere with bone building. Drink way too much – and you’re falling down – and that’s the one thing we’re really trying to avoid here. OK.
Next, get good sleep. Poor sleep lowers bone mineral density. I didn’t know that. But yeah, your bones need rest too…so give them a break. Well, not literally.
And that brings us to one more thing — a bone density test.
Especially if you’re a woman 65 or older, you should really have your bone density checked. It’s just a simple scan.
This will tell you where things stand before something goes haywire. Just ask your doc about it. Medicare covers it in some cases. And I’ve also seen it out of pocket for a 100 bucks or less. You’re worth it ladies.
Alright, let’s bring this one home.
Here are a few simple things to get you going:
Ok, first. Keep tabs on how much calcium you’re getting. For a couple of days, just notice if you’re getting some dairy or calcium-rich foods at most meals. If not, make a change. Add a cup of yogurt, maybe a piece of cheese at lunch. That’s an easy way to start.
Next, Walk more. Not a marathon. Just more than you did yesterday. Take the stairs if you can.
And next, look up Tai Chi. One class, one YouTube video, just see what it’s about. You build stronger bones and better balance, all in one.
And last one here. Ask your doctor about a bone density test. Now I’m ooking at you, ladies. Get that checked while you can still do something about it.
Okay. That’s a wrap on bones.
Look — I know most of us don’t think about bones. Unless maybe it’s in the middle of a t-bone steak.
But seriously, bone health matters. You need to be able to stay on your feet, that’s what keeps you strong and independent.
And, staying active too, don’t forget that — that’s what really makes all this come together.
And hey, do you know how many bones you have? Did I hear 206? Yep that’s right.
And every one is worth protecting.
Especially that funny bone. That’s the one that keeps you smiling…I think it is.
Oh, and just in case there’s any doubt, I’m not a doctor. So I’m not giving medical advice, that’s what you pay real doctors for. Just wanted to get that in.
Alright. Rally Preston signing off. Hey thanks for hanging out with me here on the Silver Beast Podcast. Take care of those bones!