Bone density peaks in your 30s, and bones can start to deteriorate in the same decade. Habits that you establish as early as your teens and twenties can be important for ensuring you have strong bones into old age.
For people in middle age and beyond, observing key diet and lifestyle practices is even more integral to maintaining bone health.
Get Your Vitamin D
Vitamin D, which is obtained from fortified foods and is synthesized through the action of sunlight on skin, increases absorption of calcium from the digestive tract. Since 60% of Americans are deficient in the vitamin (and 90% are deficient in colder areas), making an effort to supply yourself with vitamin D is an important health practice.
Spend 15 minutes in bright sunlight or take 1000IUs of a supplement every day to give your body what it needs.
Reduce Animal Foods
While calcium is almost synonymous with milk, evidence suggests that milk and meat both interfere with bone health. Many animal products contain high amounts of sulfur that require calcium, often taken from bones, to process it.
Cut back on or eliminate red meat and milk, which has the particular drawback of also interfering with vitamin D production.
Don’t Forget Your Vitamin C
Vitamin C, which functions as an antioxidant and immune booster, has another major role: building collagen. As the most prevalent protein in your body, collagen is responsible for firm, smooth skin as well as the tissues inside your bones.
Load up on citrus fruit, strawberries, kiwi, canteloupe, broccoli and especially red bell pepper to support these inner tissues.
Exercise
One study at Pennsylvania State University found that, for girls 12 to 18, exercise encouraged significant bone growth. It’s known that exercise fosters bone strength and prevents bone loss at any age through virtue of simply making use of bones, which like muscle are made of living tissues. For the best results, pursue weight-bearing exercises like weight lifting.
Quit Smoking
Though the mechanism is unknown, smoking has been demonstrated to reduce the mineral density in bones. The good news: if you eat plenty of fruits and vegetables like the ones listed above, research has proven you are far more likely to be successful in your efforts to quit.
The superior nutrition in whole foods is probably to thank; smokers with a nutrient-rich diet are also less dependent on nicotine than smokers who eat poorly.
Skip the Salt
Since sodium speeds calcium out of the body, it’s wise to consume less. Be cautious with canned and processed foods like soups and snack foods, which typically contain a lot of salt, as well as restaurant food.
While suggested daily sodium in the diet is 2,300 mgs, those with congestive heart failure or high blood pressure should take care to eat as little as 1,500 mgs per day.
For additional support, supplement with up to 600 mgs of calcium daily. Larger doses seem to offer no more benefit, and supplements have not been found useful for girls 18 and younger. Since osteoporosis is a condition of too-rapid bone loss, not low calcium intake, prevention is ultimately more important to maintaining healthy bones.
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