Under the age of 50, you grow new bone at a stable rate. After you hit this decade, osteoporosis (a disease that makes your bones brittle and porous) becomes way more common. In fact, half of people assigned female at birth (AFAB) and a fifth of people assigned male at birth (AMAB) will have weakened bones that can result in breaks, according to Johns Hopkins Medicine.

It’s a solid bet, though, that brittle bones and fractures aren’t top of mind before you turn 50. But it’s never too early to begin protecting your bones. Matter of fact, the sooner you start forming bone-healthy habits, the better. One of the ways you can do this is by creating a nightly routine.

The end of the day is a good time to take stock of bone health, says Alana C. Serota, MD, a physician in the department of metabolic bone disease at the Hospital for Special Surgery. Here’s when you can reflect on the day’s activities to see what you did to support your skeletal system (more on this later).

While bolstering your bone health is important for everyone, it’s essential if you have osteoporosis (or you have an increased risk of it—say, a family history of the disease). Same goes for people going through menopause. During this transition, your bones grow weaker thanks to the drop in estrogen, per Johns Hopkins Medicine.

Here are a few steps everyone can take to build stronger bones before bedtime.

1.Eat a protein and calcium-rich snack

Have a hankering for a nighttime snack? Make it the perfect opportunity to strengthen your bones. Dr. Serota recommends munching on something with protein and calcium.

Protein is necessary for bone growth (and repair). It constitutes a big part of bone mass and volume, according to Harvard Health Publishing. Similarly, calcium is a key ingredient of bone as well. If you don’t get enough in your diet (or with supplements), your body will strip your bones to get what it needs. As you probably guessed, this is not a good thing because it can thin your bones and make them more breakable.

So when you head to the pantry for an after-dinner bite, reach for foods with these bone-building nutrients. The following foods are the ultimate twofers, high in calcium as well as protein, Dr. Serota says:

• Milk
• Yogurt
• Kefir
• Cheese

Dairy not your vibe? Veggies with tahini dip is another solid option. It’s “rich in protein and calcium and far better for an evening snack than carbs or sweets,” Dr. Serota says.

2. Stand on one leg when you brush your teeth

Okay, this may sound wonky, but hear us out. There’s logic behind it. When you stand on one leg, you put all your weight on it. Weight-bearing activities like this put stress (the good kind) on your bones, making them work harder, according to the American Academy of Orthopaedic Surgeons (AAOS).

When you do weight-bearing exercises such as tennis, jogging, or even climbing up the stairs consistently, it can help prevent bone loss and strengthen bone. For the bone benefits, aim for 30 minutes of weight-bearing activity four or more days a week, per the AAOS. You can do a full half hour in one shot or split it up into shorter stints.

Balancing on each leg for a few minutes each day can help you reach your daily quota. Dr. Serota recommends doing it while brushing your teeth or washing dishes. “Stand on one leg with the core engaged, being mindful of posture,” she says.

Unilateral exercises (like standing on one leg while brushing your teeth) can also improve your balance. That’s even better news for your bones, especially as you age. People with weak bones and poor balance are more likely to take a tumble and break a bone, according to the AAOS.

“Even while winding down or watching the news, you can easily fit in some strength/resistance exercises and practice your balance,” Dr. Serota says.

3. Head for a stroll

A post-supper stroll is a solid way to strengthen your skeletal system. “Walking is another weight-bearing activity that stimulates muscle/bone ‘chatter,’ keeping the bones strong,” Dr. Serota says.

It doesn’t need to be a major time commitment either. A quick 15-minute walk can do wonders for your bone health, especially when you do it every day. Again, you need just 30 minutes of weight-bearing activity on most days to keep your bones in good shape.

As a bonus, “a walk after dinner is [also] good for digestion,” Dr. Serota says. We’ll take it.

4. Take stock of your daily calcium intake

At the end of the day, do a quick survey by asking yourself, How much calcium did I eat today?

“Women over 50 should get 1,200 mg per day from all sources,” Dr. Serota says.

This might sound like a lot, but it’s totally possible to hit the target. For example, a cup of milk, yogurt, calcium-fortified orange juice, almonds, beans, and certain greens (including kale, spinach, and broccoli) contain about 300 mg of calcium, according to Harvard Health Publishing.

If you didn’t reach your daily calcium goal (don’t obsess over the exact number—a rough estimate will suffice), simply “add any calcium that was missing from dietary intake,” Dr. Serota says. This may look like having a slice of cheese or taking a calcium supplement, depending on your situation. Just make sure not to snack close to your bedtime, since that can mess with your sleep.

If you choose to supplement, check in with your provider first. They can help you determine the right dose. Some research suggests that high levels of calcium supplements can raise your risk of kidney stones and possibly increase your odds of a heart attack, per Harvard Health Publishing.

5. Go light on the booze

Sure, you might enjoy a drink with dinner. But when it comes to bone health, “less alcohol is always more,” Dr. Serota says. Chronic drinking can harm the skeletal system, which may lead to osteoporosis, delayed fracture healing, and even osteonecrosis (death of bone tissue) of the femoral head, according to an April 2020 paper in Current Medicinal Chemistry.

Another June 2017 Korean study of postmenopausal people came to a similar conclusion. Heavy drinkers had a lower bone mineral density and almost double the risk for osteoporosis than light drinkers, per the research in PLOS One.

But too much booze isn’t just bad for your bones. Over time, it can negatively impact many other body parts and organs. Alcohol is a carcinogen (a known risk factor for breast cancer), accelerates brain aging, and serves up empty calories, Dr. Serota says. If you limit it, “your breasts, brain, and belly will thank you” too, she says.

That said, the research is more mixed for light drinking and bone density. The same PLOS One study also noted that light drinkers (those who drank two to three times per week) had better bone mineral density than non-drinkers.

The takeaway: Like all things in life, moderation is key. Sipping a cocktail at supper on occasion might be okay for your bones.

6.Optimize your sleep environment

“Poor sleep quality has a negative impact on health, including the bones,” Dr. Serota says. In fact, some studies suggest that poor sleep is linked to low bone density and increased fracture risk, according to an August 2021 paper in Current Opinion in Endocrinology, Diabetes and Obesity.

Still, the authors of the article note that more research is needed to determine how sleep can affect bone health as the current evidence is mixed.

Either way, optimizing your zzzs is always a good thing for your overall health. Here are a few tips for getting better quality sleep, per the Cleveland Clinic:

• Keep consistent sleep and wake times. Even on the weekends. By doing so, you train your circadian rhythm—your body’s natural internal clock—to go to sleep and wake up at appropriate times.
• Start winding down an hour before bedtime. Stick to relaxing activities (like a warm bath) and dim the lights. This signals to your body that it’s time to unwind.
• Make your room comfy. Create an environment conducive to sleep. Think: stow away the screens, keep the temperature cool (60 to 67 degrees Fahrenheit), and lower the lights.
• Cut out bedtime drinking and snacking. Eating or drinking too close to bedtime can sabotage your sleep. Aim to stop snacking three to four hours before bed. This goes for alcohol and caffeine too.
• Calm your mind. You’ll drift off to dreamland quicker if your mind is at ease. Try meditation, gentle yoga stretches, progressive muscle relaxation, or journaling to chill out.

When to see a doctor about your bone health

Bone-healthy habits can help protect your bones and prevent bone loss. Still, time is working against you. In middle age (around 50), we start losing bone mass at a faster rate than we renew it, according to the Mayo Clinic. Among older adults, some people are more likely to develop bone-related problems like osteoporosis. Even if you’re not having any symptoms, the following groups should see a doctor to track their bone health, Dr. Serota says:

• If you have sustained a low energy fracture
• If you have a condition or take a medication with a negative impact on bone health
• If you are a person in the menopause transition with risk factors for low bone density (small frame, positive family history, etc.)
• If you’re a female over 65 or male over 70

—reviewed by Jennifer Logan, MD, MPH