Proper Nutrition for Lifelong Bone Health

As we age, we tend to lose bone density. Too much bone loss can result in osteoporosis, a progressive condition that makes bones porous and brittle. If you have osteoporosis, you have a higher risk for fragility fractures. These often result from falls that seem insignificant – like slips or trips while walking.

"Annually, 50% of women over 50, and 25% of men over 50, will experience a broken bone from osteoporosis," says Kristie Jones, PA-C, an orthopaedic physician assistant with ProMedica Physicians. "The number of women over 50 who will fracture a hip is surprisingly greater than the combined number of women who will develop breast, uterine and ovarian cancer."

Taking preventive steps early, like good nutrition, bone-strengthening exercises and better balance, can keep your bones strong. This helps prevent falls and fractures.

"Only one in three people who break a hip return to their normal activity level prior to the break," says Jones. "Once you've fractured a hip, you can't get around as much and it just becomes harder to pick up where you left off."

Nutrients To Keep Your Bones Healthy

Osteoporosis can occur if you don't get enough calcium and vitamin D. It can also be caused by smoking, drinking too much alcohol and long-term use of steroid medications; including steroids used for chronic obstructive pulmonary disease (COPD).

Taking calcium and vitamin D supplements may be beneficial in helping to prevent osteoporosis. Just remember to talk with your primary care provider before taking any supplements.

Calcium

Calcium rich foods include dairy products, leafy greens and fish with edible bones like sardines and salmon. If your diet doesn’t include a lot of calcium-rich foods, consider a supplement.

Your body can absorb only a certain amount of calcium at a time. Consider taking one 600 milligram (mg) tablet twice a day, for 1,200mg daily. If your diet already includes good calcium sources, consider taking only 600mg daily. Take 2,000 international units (IU) of vitamin D daily.

Be sure to look for the USP mark on any supplements you get. Since 1820, U.S. Pharmacopeia has ensured standards of ingredient levels, quality and safety.

Calcium supplement pills can cause constipation, and the large pills may be hard to swallow. Chewable gummy types of calcium may be more tolerable and easier to swallow. You can also try calcium citrate or liquid calcium supplements.

Vitamin D

Vitamin D helps you absorb calcium. You can get vitamin D from sun exposure, from supplements and from a few foods, including:

• Eggs and egg yolks.
• Fortified cereals.
• Salmon.
• Mackerel.
• Trout.

Calcium and Vitamin D Sources If You're Lactose-Intolerant

Although dairy foods like whole milk, cream, yogurt and cheese are high in calcium, they're not an option if you're lactose intolerant. That said, you still have plenty of food options, including foods fortified with calcium and Vitamin D. These include:

• Fortified plant-based milk such as almond milk.
• Cooked beans.
• Fortified breakfast cereals.
• Hard cheeses like swiss, parmesan and cheddar.
• Leafy greens like kale or spinach.
• Nuts like almonds, pistachios and walnuts.
• Oranges and orange juice.
• Seafood such as salmon, canned tuna or shrimp.
• Lactose-free yogurt with active cultures.

"Our hope is that those with lactose intolerance in future generations can get some of these foods in their diet from a young age,” says Jones. “This can help improve bone density early on, compared to people who are 50 and older who didn't have these fortified food options when they were younger."

The development of bone mass occurs during childhood and adolescence. Sufficient calcium intake during these formative years is imperative for children to build strong bones for lifelong bone health. Prioritize calcium in your family’s diet to reduce their risk of osteoporosis later in life.

Exercise and Balance for Bone Health

In addition to diet, exercise can help build your bone density, but it's important you do the right kind of exercise. When it comes to your bone health, walking and weightlifting are good options, because you're putting weight on your bones. Other lower-impact exercises aren't as effective.

"Even though swimming and water aerobics can help relieve joint pain from arthritis, they're not as good for the bones because they're low impact,” says Jones. “You're not putting your weight on your bones like you would with other exercise."  Resistance training is imperative. Consider working with a trainer to teach proper weightlifting techniques. Aim to lift an amount that you can do four to five repetitions at a time.  

Age also affects our sense of balance. To restore or strengthen your sense of balance try yoga. "You can sign up for balance classes at a gym or community center, sometimes free through Medicare or Silver Sneakers," says Jones. "There are online/virtual classes as well as in-person classes." 

Prioritize making healthy decisions for your bones today so you can take advantage of strong bones for years to come.

Kristie Jones, PA-C
Kristie is an orthopaedic physician assistant with ProMedica Physicians. View her profile.