I was taken aback recently when I had a bone density test and my results showed a decrease in bone density. Although I was told it was slight, I was surprised because I typically eat a clean, healthy diet, eat foods regularly that are high in calcium, and have been doing cardio and strength training regularly for all my adult life. I do recognize that osteopenia and osteoporosis has genetic components – my mother had it – but I also know that lifestyle plays an important role in maintaining bone strength.
Maintaining strong bones is crucial for overall health, especially as we age. With the risk of osteoporosis and fractures increasing, focusing on bone health should be a priority for everyone, especially women. I decided to dig a little deeper and refresh my memory.
Nutritional Essentials for Bone Health
1. Calcium: Calcium is the cornerstone of bone health. It helps build and maintain bone mass. Adults need between 1,000 to 1,200 mg of calcium per day. Dairy products like milk, yogurt, and cheese are well-known sources, but there are plenty of non-dairy options too. Leafy greens like kale, broccoli, and bok choy, and fortified plant-based milks, tofu, and almonds, are great alternatives if you are lactose intolerant or prefer a vegan diet.
2. Vitamin D: Vitamin D plays a crucial role in calcium absorption. Without sufficient vitamin D, your body cannot effectively utilize calcium, no matter how much you consume. The best source of vitamin D is sunlight; just 10 to 30 minutes of sun exposure several times a week can help. However, during winter months or in regions with limited sunlight, consider incorporating vitamin D-rich foods like fatty fish (salmon, mackerel), egg yolks, and fortified products, or even a vitamin D supplement.
3. Protein: Adequate protein intake is essential for bone health – it contributes to bone density. Aim for a balanced intake throughout the day. Good sources include lean meats, fish, dairy, eggs, legumes, and nuts.
4. Magnesium and Vitamin K: These lesser-known nutrients need to be part of our diets, too. Magnesium is vital for converting vitamin D into its active form, supporting bone structure. Foods high in magnesium include nuts, seeds, whole grains, and leafy greens. Vitamin K, found in dark leafy vegetables, helps in bone mineralization, making it another important nutrient for maintaining bone strength.
Exercise – Again
It seems exercise is always a vital factor in any wellness lifestyle.
Nutrition lays the foundation for strong bones, but exercise is key to maintaining that strength. Weight-bearing exercises—like walking, jogging, dancing, and stair climbing—help stimulate bone formation and increase bone density. The CDC recommends at least 150 minutes of moderate aerobic activity each week or 75 minutes of vigorous activity, along with at least two strength training sessions per week. Lifting weights or using resistance bands strengthens muscles and supports bone integrity. It’s important to focus on exercises that target all major muscle groups at least two days a week for at least 30 minutes per sessin.
Incorporating a diet rich in calcium, vitamin D, protein, magnesium, and vitamin K, alongside regular weight-bearing and strength-training exercises, is essential for maintaining bone health. Making these lifestyle choices will increase your bone strength now and reduce the risk of fractures and osteoporosis tomorrow.