Building strong bones -
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover 8. Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth 9 , Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation 11 , 12 , 13 , However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months Strength-training exercise is not only beneficial for increasing muscle mass.
It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer 16 , 17 , 18 , 19 , One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.
Getting enough protein is important for healthy bones. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein 25 , 26 , In a large, six-year observational study of over , postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.
The RDI for calcium is 1, mg per day for most people, although teens need 1, mg and older women require 1, mg Interestingly, if you eat a meal containing more than mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.
Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough 32 , Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese.
However, many people need to supplement with up to 2, IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women 36 , 37 , 38 , In a study of women 50—65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.
Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1, calories per day can lead to lower bone density in normal-weight, overweight or obese individuals 41 , 42 , 43 , In one study, obese women who consumed calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training To build and maintain strong bones, follow a well-balanced diet that provides at least 1, calories per day.
It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1, calories daily to preserve bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin.
It has been used to relieve joint pain for many years. A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources.
Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts.
It helps make up the mineral portion of your bones. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults 55 , Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.
Find out what happens to your bones as you age and how to keep them strong. In childhood and adolescence, most of our bone growth and bone density occurs. Girls reach their maximum bone density by age For boys, this occurs by age In adulthood, it is important to maintain bone density and try to slow the rate of bone loss.
As we grow older, our bodies lose bone density. After menopause, women are especially at risk for osteoporosis. Find out more about calcium-rich foods here. T ry this Mango Banana Smoothie Bowl for a calcium-rich breakfast.
Vitamin D helps you absorb calcium in foods. You can find vitamin D in:. Some people have trouble getting enough vitamin D. Health Canada recommends that all adults over the age of 50 take a supplement with IU of vitamin D each day. Speak to a dietitian or health care provider if you do not drink milk or fortified plant-based beverages.
They can help you decide if you need a vitamin D supplement in addition to eating other vitamin D-rich foods, like this breakfast burrito. Perfect for an on-the-go breakfast. Potassium , vitamin K and magnesium help your body absorb and use calcium. Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes beans, peas, lentils , nuts, seeds, whole grains, and fish.
Protein helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes beans, peas, lentils , eggs, tofu, nuts, and seeds.
Looking for meal inspiration? Try out this Shakshouka recipe featuring braised lentils , or this one pan lemon pepper, fish and veggies.
Aim to be active for at least minutes each week. Here are some ideas to help keep your bones strong. Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.
Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong. Stretching exercises like yoga and tai chi to help improve balance and coordination, which will lower your risk of falling and breaking bones.
Having too much caffeine c an decrease the amount of calcium you absorb. Pregnant and breastfeeding women should have no more than mg caffeine per day about 2 cups per day. Drinking alcohol can contribute to bone loss.
Too much sodium, which is found in salt, can reduce bone density.
New research shows Buikding risk of infection from Bjilding biopsies. Buikding at work Building strong bones linked Quenching exercise recovery high blood Building strong bones. Icy fingers and toes: Poor circulation Carbohydrate loading Raynaud's phenomenon? Many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. So think of dietary calcium not as building bone, but as preventing calcium from being sucked out of bone," explains Dr. Harold Rosen, an endocrinologist and director of the Osteoporosis Prevention and Treatment Center at Harvard-affiliated Beth Israel Deaconess Medical Center.
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