Unfortunately, thinning bones are a fact of life for many older people. Bone loss can result in osteoporosis, which means “porous bones.” Eventually bones can become so thin that they fracture. Osteoporotic fractures are a leading cause of disability.
The good news: There’s plenty you can do to keep your bones strong and healthy.
Eating for Strong Bones
The first step is getting all the nutrients you need for proper bone growth. “A healthy diet can significantly reduce the risk of bone loss and osteoporosis,” says Kathleen Zelman, RD, director of nutrition for WebMD. “And it’s never too late to start.”
Here are important nutrients for bone health.
2 Critical Nutrients for Bones: Calcium and Vitamin D
Calcium is a crucial building block of bone tissue. Vitamin D helps the body absorb and process calcium. Together, these two nutrients are the cornerstone of healthy bones.
The Institute of Medicine recommends 1,200 mg of calcium a day for people 51 or older. Milk and other dairy products are excellent natural sources of calcium. You’ll hit the mark by eating three servings of dairy products a day. Other good food sources of calcium include calcium-fortified orange juice, leafy green vegetables, and broccoli. If you don’t eat those foods regularly, talk to your doctor about calcium supplements.
Optimal vitamin D levels are a matter of debate. Milk and some brands of yogurt are fortified with D. But many researchers think most Americans fall short on this critical nutrient, which is naturally produced by the body when the skin is exposed to sun. “In many parts of the country, especially during the winter months, the sun is too weak to generate vitamin D,” says Zelman. Older people especially are at high risk of vitamin deficiency. The reason: the body becomes less efficient at producing vitamin D as we age.
Health experts are expected to release new guidelines on vitamin D soon. For now, it’s wise to ask your doctor if you should consider taking a supplement.
Bone Strength Goes Beyond the Nutrition Basics
Healthy bones depend on more than calcium and D. “We now know that many nutrients are essential to maintaining bone,” says Katherine Tucker, RD, PhD, chair of the department of health sciences at Northeastern University in Boston. Her research and that of others point to key roles for protein, vitamin B12, magnesium, vitamin C, and other nutrients.
“Unfortunately, the diets of many older people fall short on some of these nutrients,” says Tucker. “So even if they’re getting calcium and vitamin D, they’re still losing bone.”
A Diet of Whole Foods
The best way to get all the nutrients you need is to fill your plate with whole foods. Nuts, beans, whole grains, and fruit and vegetables are naturally rich in an array of nutrients essential to healthy bones. Tucker’s research suggests that fruits and vegetables are just as important as dairy products for bone health.
Choosing nutrient-rich foods is particularly important as you get older since most people’s calorie requirements go down. “The challenge is to get as much nutrition into a limited number of calories,” says Zelman. She suggests a few simple tips:
- Avoid highly processed foods. Processing strips some foods of their natural nutrients. Even when vitamins or minerals are added back, processed foods usually lack the full array of nutrients found in natural foods.
- Choose whole foods. Whenever you have the choice, go for foods with whole grains, which are far richer in nutrients linked to bone health. Look at the ingredient panel of breads, cereals, and other products made with grain. The first ingredient should be a whole grain.
- Go for variety. “Especially if you’re cooking for yourself, it’s easy to get stuck in a rut,” says Ruth Ann Carpenter, RD, author of Healthy Eating Every Day. “That rut can mean you’re missing out on the variety that ensures a healthy diet.” Try a new grain, such as bulgur or quinoa. Choose vegetables from across the spectrum of colors, from leafy greens to red sweet peppers. A colorful diet, nutritionists say, will help ensure a balance of nutrients necessary for good bone health.
