Buzz
What comes to mind when you think about bones? It’s crucial to remember that the bone structure in your body isn’t made of lifeless material, nor is it "dry." Bones are living tissues that continuously undergo cycles of aging and regeneration. As you age, bone degeneration occurs faster than the renewal of new tissues, leading to a decrease in bone density. You must consistently follow the steps below throughout your life to increase both bone mass and density, reducing the risk of osteoporosis, fractures, and bone breaks as you grow older.
Steps
Select Bone-Healthy Foods
Consume plenty of calcium. Calcium is the most abundant mineral in the body, with 99% of it stored in the bones and teeth. Therefore, ensuring sufficient calcium intake is vital for bone development and maintaining bone density. Many Americans do not get enough calcium in their daily diet, particularly women. The recommended daily calcium intake varies depending on age and gender.
- Adult men under 70 and women under 50 need at least 1,000 mg of calcium each day. For men over 70 and women over 50, the requirement increases to 1,200 mg. Pregnant or breastfeeding women need at least 1,300 mg per day.
- The primary sources of calcium for Americans are dairy products such as milk, cheese, and yogurt, which are rich in calcium. If you choose plant-based alternatives like soy or almond milk, opt for those fortified with calcium.
- Calcium-rich vegetables include turnip greens, collard greens, bok choy, string beans, kale, and broccoli. While spinach is healthy, it’s not an ideal calcium source because oxalic acid in the plant reduces calcium absorption.
- Canned sardines and salmon are excellent sources of calcium (the fish bones in these products are edible). These fish are also packed with omega-3 fatty acids, essential for brain health, and provide vitamin D, which aids calcium absorption.
- Start your day with whole-grain cereal that is low in sugar and fortified with calcium and other nutrients. Since many people commonly have cereal with milk for breakfast, this offers a stable source of calcium.
- Calcium supplements are available, mainly in two forms: calcium carbonate and calcium citrate. Calcium carbonate should be taken with food, while calcium citrate can be taken without food but tends to be more expensive. It’s ideal for individuals with colitis or absorption disorders. If you're already getting enough calcium from your meals, avoid supplements unless directed by a doctor. Excessive calcium intake may cause discomfort and potentially lead to kidney stones.
Consume sufficient vitamin D. Vitamin D enhances the body's ability to absorb calcium and is an essential element in the process of bone regeneration. Individuals under 70 should aim for at least 600 IU of vitamin D daily, while those over 70 require 800 IU. If you are at risk of vitamin D deficiency, it is important to get a blood test to determine the necessary supplementation level.
- Vitamin D is not present in most foods. Fatty fish such as swordfish, salmon, tuna, and mackerel are among the best natural sources of vitamin D (and omega-3 fatty acids). Beef liver, cheese, some types of mushrooms, and egg yolks also contain small amounts of vitamin D.
- Milk is commonly fortified with vitamins A and D. Many beverages and cereals also have added vitamin D.
- You can check the nutritional content of various foods through the USDA National Nutrient Database at here.
- Spending time in the sun is another excellent way to absorb vitamin D. Ultraviolet rays trigger the production of vitamin D, although individuals with higher melanin levels (darker skin) produce less vitamin D. Always apply sunscreen with an SPF of at least 15 when exposed to the sun.
- However, many experts believe that spending 5-10 minutes in the sun daily without sunscreen is safe, allowing the body to produce more vitamin D.
- Vitamin D is also available in supplement form, with two types: D2 and D3. Both are equally effective at normal dosages, although D2 may be less potent at higher doses. Vitamin D toxicity is rare.
Eat magnesium-rich foods. Magnesium is a vital mineral for every part of the body, including bones, where it makes up around 50-60% of the body’s total magnesium. Many people do not get enough magnesium in their daily diet. Adult men need at least 400-420 mg daily, while adult women need 310-320 mg. Some magnesium-rich food sources include:
- Almonds, cashews, peanuts, and peanut butter
- Leafy greens such as spinach
- Whole grains and beans, particularly black beans and soybeans
- Avocados, potatoes with skin, and bananas
Note: Magnesium competes with calcium for absorption, so if your calcium intake is low, magnesium may lead to calcium deficiency in the body. However, if your meals already provide enough calcium, this should not be a concern.
Consume foods rich in vitamin B. A deficiency in vitamin B12 reduces the number of osteoblasts, the cells responsible for creating new bone. Individuals with insufficient vitamin B12 are at higher risk for fractures and rapid bone density loss. Adults need at least 2.4 mcg of vitamin B12 daily. Excellent sources of this vitamin include:
- Organ meats like liver and kidneys
- Beef and other red meats, such as venison
- Shellfish, especially clams and oysters
- Milk, vitamin B-fortified cereals, and dairy products
- Cereals and vegetables contain little or no vitamin B12. Nutritional yeast contains vitamin B12.
- Vegetarians may struggle to get enough vitamin B12, so they might need to take supplements in capsule or liquid form.
Ensure adequate vitamin C intake. Bones are primarily made of collagen, a protein that provides the “framework” for the bones, which is then strengthened by calcium. Vitamin C stimulates the formation of procollagen and enhances collagen synthesis. Sufficient vitamin C intake helps increase bone mineral density, especially in postmenopausal women. Adult men should get at least 90 mg of vitamin C daily, while women need 75 mg. Some of the best sources of vitamin C include:
- Citrus fruits and juices, red and green peppers, tomatoes, kiwis, strawberries, watermelon, and Brussels sprouts
- Cabbage, cauliflower, potatoes, spinach, and peas
- Cereals and foods fortified with vitamin C
- Most people get enough vitamin C through food, but supplements like Ester-C® are available if needed.
- Smokers should consume at least 35 mg more than the recommended daily amount, as tobacco smoke depletes vitamin C in the body.
Ensure adequate vitamin K intake. Vitamin K plays a key role in increasing bone density and even reducing the risk of fractures. Adult men need at least 120 mcg of vitamin K daily, while women require 90 mcg. Typically, a balanced diet provides enough vitamin K, and gut bacteria also produce it. This vitamin is found in many foods, especially the following:
- Leafy greens such as spinach, kale, broccoli, mustard greens, and turnip greens
- Vegetable oils, especially soybean oil and oils derived from seeds
- Fruits like berries, grapes, and figs
- Fermented foods, especially soy-based products and cheese
Monitor your vitamin E intake. Vitamin E is an antioxidant with anti-inflammatory properties, making it a crucial part of a balanced and healthy diet. Adults should consume at least 15 mg (22.4 IU) of vitamin E daily. However, caution is needed with vitamin E supplements, as they often contain more than 100 IU per dose, which is much higher than the recommended daily amount. Research indicates that taking vitamin E supplements may decrease bone density and slow the formation of new bone.
- Obtaining vitamin E from food sources is generally safe and offers additional health benefits.
- Good sources of vitamin E include nuts, vegetable oils, spinach, broccoli, kiwi, mangoes, and tomatoes.
Be mindful of caffeine and alcohol consumption. The connection between caffeine and bone density is not entirely clear, but some caffeinated beverages, such as cola and coffee, seem to be linked to reduced bone density. Other caffeinated drinks, like black tea, do not appear to have the same effect on bones. Excessive alcohol consumption is generally harmful to health, including bone health. Note that cola can be especially harmful to bones due to its phosphorus content.
- The National Institute on Alcohol Abuse and Alcoholism (USA) recommends moderate or light drinking to avoid harming health. A healthy drinking pattern is defined as no more than 3 drinks per day and no more than 7 drinks per week for women, and no more than 4 drinks per day and 14 drinks per week for men.
Adopt a healthy lifestyle
Engage in 30 minutes of weight-bearing exercise daily. When muscles move, they pull on bones, which helps build bone tissue. Weight-bearing exercises can thus strengthen bones and improve their health.
- Cardio exercises like running, swimming, and cycling help develop muscles and build bone mass.
- Alternate with exercises such as brisk walking, hiking, playing tennis, or even dancing.
Enhance muscle health. Muscles help support bones, and strengthening them is crucial for building and maintaining bone density.
- Weightlifting, resistance band exercises, and bodyweight movements like push-ups are great for building muscle strength.
- Yoga and Pilates also improve flexibility and overall health, but those with osteoporosis should avoid certain poses due to the risk of fractures.
- If you're concerned about risks, it’s advisable to consult with a doctor or physical therapist to find exercises suitable for you.
Jump around. Jumping isn't just for kids—it’s a great exercise for bone health. A recent study on premenopausal women showed that performing 10 jumps at a time, twice a day, can increase bone density and delay osteoporosis.
- Stand barefoot on a hard floor and jump as high as you can, taking about 30 seconds rest between jumps.
- You can also try jumping over a bar or on a trampoline.
Warning: Jumping is not recommended for those with osteoporosis due to the risk of falls leading to fractures, nor for individuals with hip, leg, or other health issues. If you are unsure about whether jumping is safe for you, consult your doctor.
Quit smoking. Smoking is extremely harmful to health, but did you know it is also linked to the risk of osteoporosis? Tobacco smoke interferes with the body’s ability to utilize minerals and nutrients, directly contributing to low bone density.
- If you smoke, quit to reduce the risk of several health conditions. The more you smoke, the higher your risk of fractures and reduced bone density.
- Exposure to secondhand smoke during adolescence and early adulthood also increases the risk of osteoporosis later in life.
- Smoking also reduces estrogen levels in women, leading to weaker bones.
Seek medical help if diet and exercise are insufficient for improving osteoporosis. Even if bone density loss has begun, a doctor can prescribe medication to slow the process. They will assess your vitamin and mineral intake, along with blood test results, to determine your needs.
- Estrogen and progestin help maintain bone density in both men and women, as aging reduces the levels of these hormones. Hormone replacement therapies, including estrogen supplements, can lower the risk of developing osteoporosis.
- Common medications for treating and preventing osteoporosis include ibandronate (Boniva), alendronate (Fosamax), risedronate sodium (Actonel), and zoledronic acid (Reclast).
Advice
- Individuals at higher risk of osteoporosis include women, the elderly, Caucasians, Asians, and those with a small bone structure. Certain medications, like steroids, can also increase the risk of developing osteoporosis.
- Anorexia can further raise the risk of osteoporosis.
- If you are at risk for osteoporosis or are over 50, it is advisable to undergo a bone density test.
