As we grow older, our bodies naturally break down more bone tissue than they build, leading to an increased risk of developing osteoporosis. Osteoporosis is characterized by weak, brittle bones that are more prone to fractures and breaks, which can have serious consequences for older adults, such as extended hospital stays, disability, or even death.
While the optimal time to build bone density is during adolescence, there are ways to slow down bone loss in midlife and beyond. In addition to regular exercise, maintaining a healthy diet is crucial for bone health, according to Dr. Bess Dawson-Hughes, a senior scientist at the U.S.D.A. Nutrition Center at Tufts University.
One key nutrient to prioritize for bone health is calcium. When the body lacks an adequate amount of calcium from food sources, it will extract the mineral from the bones, weakening them over time. As we age, our ability to absorb calcium from food also decreases. The National Institutes of Health recommends that women aged 19 to 50 consume 1,000 milligrams of calcium daily, and 1,200 milligrams for those 51 and older. Men aged 19 to 70 should aim for 1,000 milligrams daily, or 1,200 milligrams if they are older.
It is advisable to meet these calcium requirements through diet rather than relying solely on supplements. Dairy products like milk and yogurt are excellent sources of calcium, providing about a quarter of the daily recommended intake in just one cup of low-fat Greek yogurt. Other calcium-rich foods include beans, tofu, calcium-fortified plant milks, small bone-in fish like sardines, and leafy green vegetables such as kale and collard greens.
In addition to calcium, vitamin D is essential for bone health as it helps the body absorb calcium more efficiently. Exposure to sunlight is a natural way to obtain vitamin D, but it can also be found in foods like fatty fish, egg yolks, and fortified cereals. Magnesium is another important nutrient for bone health, as it plays a role in bone formation and density. Good food sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables.
Incorporating these nutrients into your diet, along with regular exercise, can help maintain strong and healthy bones as you age. Prioritizing bone health now can have long-term benefits and reduce the risk of fractures and other complications in the future. Remember, taking care of your bones is an investment in your overall health and well-being.