Bones are the silent architects of our health, supporting the structure and function of our bodies, so taking proactive care of our bone health is essential.
Preventing Osteoporosis: Diet and Nutrition
Bone health is not just a concern for older adults, but a lifelong goal that begins in adulthood. People typically reach peak bone mass in their early 30s, so this is an important milestone to invest in bone health.
A balanced diet rich in bone-strengthening nutrients will lay the foundation for resilient bone structure, reducing the risk of osteoporosis.
Emerging evidence suggests that the link between diet and bone health contributes to healthy aging.
While genetics influence bone density, nutrition determines overall bone health. By prioritizing nutrient-rich foods early on, we can prevent the debilitating effects of bone loss as we age.
Nutrition for strong bones
Calcium serves as the main building block of bones, accounting for 99% of calcium reserves in the body.
In general, adult women should consume about 3 cups of milk per day (1,200 mg of calcium), and adult men should drink about 2.5 cups of milk per day (1,000 mg of calcium). Good sources of calcium include milk and dairy products, green vegetables, and fortified foods.
Vitamin D plays an important role in calcium absorption. Recommended daily intakes vary, but in general, 600 to 800 IU (“international units” are a measure of the biological effects of vitamins and other substances) is sufficient for most adults.
Safe exposure to sunlight and a diet that includes fatty fish, fortified milk, and supplements are effective ways to achieve optimal vitamin D levels.
Magnesium and phosphorus also play a role in bone formation and maintenance, while protein provides the framework for bone structure. However, all must be taken at the right time and in the right amount, and caffeine, salt and alcohol must be limited as they can interfere with calcium absorption, reducing bone density.
Lifestyle choices
Besides nutrition, lifestyle choices are also extremely important with a few suggestions:
● Regular exercises or activities such as walking, dancing, and resistance training stimulate bone formation and increase density.
● Maintain a healthy body weight – being underweight can lead to bone loss, being overweight can put stress on the skeletal system.
● Quit smoking and limit alcohol consumption.
