How to Improve Your Diet for Stronger Bones

Many of us were taught as children to drink our milk. This is because milk contains calcium, which is one of the most important building blocks for strong bones. However, once you reach adulthood, you should not stop nourishing your bones. Nutrition continues to play an important role in the development and maintenance of strong bones throughout life.

"Vitamin D, magnesium, and phosphorous are also important nutrients that help stabilise our bones and protect them from injury and damage," says Allegra Picano, RDN, a registered dietitian in Henry Ford Health's Center for Health Promotion and Disease Prevention. "You can get these nutrients from the foods you eat, which will help your bone health at any age."

Basics of Bone Health

Our bodies are supported by our bones. They allow us to move and protect our brain, heart, and other organs. They are also constantly changing.

Our bodies are constantly forming new bone and resorbing old bone. When we are young, our bodies produce new bone faster than old bone dissolves. By the age of 30, we have reached our peak bone mass, which means our bones are at their densest and strongest.

We begin to lose bone mass after the age of 50 because our bodies break down bone faster than it is renewed. Each year, women going through menopause lose up to 2% of their bone mass.

Nutrients, particularly calcium and vitamin D, play a critical role in supporting bone health during childhood. These nutrients should continue to play an important role in keeping your bones strong. Proper nutrition can also lower the risk of osteoporosis, a condition in which bones become brittle and fragile, breaking under even minor stress.

What Foods Aid Bone Health?

"What you eat on a daily basis can affect the strength and structure of your bones." It can also impair your ability to function in daily life," Picano says. She suggests eating a well-balanced diet that includes the following foods to keep your bones healthy:

.Calcium is abundant in dairy products such as milk, cheese, and yoghurt. Many dairy products are also fortified with vitamin D, which aids in the absorption of calcium, which is essential for strong bones.

.Dark chocolate: Do you need an excuse to indulge in a sweet treat? Dark chocolate, it turns out, is a source of magnesium, which works with phosphorous to regulate the amount of calcium absorbed in the bones. Consume moderate amounts of dark chocolate while keeping your overall sugar intake to a minimum.

.Sunlight is a good source of vitamin D, so eat fatty fish. However, getting vitamin D from the sun can be difficult in colder climates such as Michigan. To get your vitamin D, eat fatty fish like salmon or mackerel. Calcium is also found in sardines and tuna.

.Green leafy vegetables: You, too, can benefit from eating spinach, just like Popeye. Consume broccoli, kale, and collard greens as well. These vegetables are high in calcium and magnesium, which help to maintain bone health.

.Almonds and walnuts are magnesium-rich nuts and seeds to sprinkle on top of your salad. To add even more calcium to your diet, mix chia or poppy seeds into your favourite recipes.

.Whole-grain breads and pasta, as well as brown rice, are high in magnesium and phosphorous, in addition to fibre. Whole grains not only help you manage your weight and stay full, but they also benefit your bone health.

What about dietary supplements?

"While we can get the majority of the nutrients we need to support bone health from the food we eat, vitamin supplements may also be beneficial," Picano says. "For example, many adults are vitamin D deficient and could benefit from a calcium absorption supplement."

People who suffer from eating disorders or take certain medications, such as steroids, may also be at risk of losing bone mass. Picano suggests speaking with your doctor or a dietitian before beginning any supplement regimen. A blood test can reveal the nutrient levels in your body.

Exercise and healthy habits should not be overlooked.

Nutrition is only one factor in bone health. Picano recommends the following strategies to maintain bone strength in addition to eating a healthy diet:

.Include weight-bearing exercise: Walking, jogging, and strength training are all good for your bones. Any weight-bearing exercise can help you maintain bone density and lower your risk of osteoporosis.

.Quit smoking: In addition to increasing your risk of lung cancer and heart disease, nicotine can slow the production of bone-forming cells in the body. Smoking can also impair your body's ability to absorb calcium, which is essential for bone strength.

.Limit alcohol consumption: Excessive alcohol consumption can destroy cells that produce new bone, slowing the bone renewal process. Alcohol can also cause an increase in parathyroid hormone, which causes calcium loss and a decrease in overall bone mass and strength.

"While we reach our peak bone strength around the age of 30, it is never too late to start strengthening your bones." "Combine a healthy diet with exercise and healthy lifestyle habits to ensure that you can be active for the rest of your life," Picano says.