More Than Just Milk - Nourishing Your Body to Prevent Osteoporosis
We’ve all been told to drink milk to build strong bones, but why? Bone is a living tissue that can build and repair itself throughout life, and minerals like calcium keep bones strong. As we age, our bodies absorb the calcium we take in less effectively, and we may even lose calcium due to things like hormonal changes. This can lead to weak, brittle bones and conditions like osteopenia and osteoporosis. Despite what you’ve been told, dairy isn’t the thing your bones are craving.
Nutrition for Bone Health
Your body needs protein, minerals, and vitamins to build, repair, and maintain healthy bones, and prevent bone-weakening conditions like osteopenia and osteoporosis. Calcium and vitamin D play a critical role in building strong bones in both men and women of all ages.
Calcium Counts
Your heart, muscles, and nerves need calcium to function properly. If they aren’t getting what they need every day, they will “steal” it from the calcium that is stored in your skeleton and your bones become weak. No matter your age, it is important to get calcium every single day. You should work with your healthcare provider to determine your exact daily calcium needs. General daily recommended amounts are:
Males and females 9 to 18 years: 1,300 mg per day
Women and men 19 to 50 years: 1,000 mg per day
Women and men over 50 years: 1,200 mg per day
Food for Thought
The best way to get calcium is through your diet. Focus on consuming a variety of calcium-rich foods and beverages throughout each day. There is the misconception that the only way to build strong bones is by drinking milk, but there are a variety of foods that are excellent sources of calcium:
Dairy (yogurt, cheese, etc.)
Fortified plant-based milks (almond, soy, rice)
Soy products
Canned sardines and salmon with bones
Fortified cereals
Dark green leafy vegetables
Calcium-fortified orange juice
Leafy greens like collards, mustard, kale, spinach
Our Wellness Center team can provide you with a list of foods and recipes that incorporate calcium and vitamin D-containing ingredients. You can talk to your provider about adding a calcium supplement to your routine if needed.
What about Vitamin D?
Vitamin D plays a crucial role in bone health because it allows your body to absorb and use the calcium you take in. Exposure to sunlight and eating foods rich in Vitamin D will help, but many people still require a supplement to reach the recommended level. Most people need to take around 15 mcg (0.015mg) of Vitamin D a day, but you should talk to your doctor to see what is right for you.
The Bottom Line
Your body needs calcium to build and maintain strong bones throughout your life; however, your body will “rob” calcium from your bones if you’re not getting it through food and healthy drinks. Calcium is in many foods that you may love and enjoy every day, you just have to know where to look! If you need help thinking of more ways to get the calcium you need, reach out to the Wellness Center for Bone and Joint Health!
