Developing and maintaining strong bones is extremely important for overall health.
Studies estimate that the body will reach its maximum bone mass around age 30. However, the good news is that you can be proactive in protecting your bone and joint health.
This means that each person can influence, slow down or prevent osteoporosis (a disease characterized by brittle or easily broken bones that many people suffer from).
People can improve bone and joint health through the following factors, including foods to include in their diet and physical activity.
Exercises to support bone and joint health
Exercise and physical activity can help keep bones strong from childhood through adulthood. Children and adolescents should aim for at least 1 hour of exercise a day, while adults should aim for about 2 hours and 30 minutes a week. Ideally, you should incorporate exercises that include:
- Weight-bearing exercises (e.g. walking, running, dancing, team sports...)
- Strength training exercises (e.g. weight lifting...)
- Non-weight-bearing exercises (e.g. cycling, swimming)
You can also practice yoga, pilates... to improve flexibility, muscle strength and balance.
The effects of calcium and vitamin D in enhancing bone and joint health
In addition to exercise, a diet rich in calcium and vitamin D can help if you have osteoporosis. Getting plenty of calcium and vitamin D can slow the progression of the disease and prevent fractures.
Calcium is a mineral that helps give structure and strength to bones and teeth. About 98% of the body's calcium is found in bones. The rest of the body uses bones as a calcium "bank."
Vitamin D is found naturally in some foods, including fish and mushrooms, or in some supplements. The body also produces vitamin D when the skin is exposed to sunlight.
Vitamin D improves calcium absorption and bone growth, and helps muscles, nerves, and the immune system.
To ensure you get enough of each nutrient to maintain healthy bones, adults should aim to get the following recommended amounts of calcium and vitamin D:
Adults under 50: 1,000 mg calcium and 600 IU vitamin D.
People aged 51 to 70: 1,000 - 1,200 mg calcium and 600 IU vitamin D.
People 71 years and older: 1,200 mg calcium and 800 IU vitamin D.
