Bone mass, which begins to decline around age 30, refers to the total mineral substance in a cross section of bone. Calcium, vitamin D and other key nutrients work together to maintain bone density, says registered dietitian Kathryn Hall. Here, Kathryn helps identify how we can be good to our bones at any age.
Bone-building teamwork. Calcium, vitamin D, phosphorus, vitamin A, vitamin K, magnesium, zinc and copper are key players in bone health: they are the building blocks for bone. Consuming these nutrients, especially in youth, can help ensure denser bone mass and decrease our risk of developing osteoporosis (characterized by low bone mass and deterioration of bones) later in life. As we age, remember to aim for 1200mg of calcium each day and 400-600IU of vitamin D to help maintain that mass.
Eat right. The best way to get bone-enriching nutrients is from food. Dairy products are great, as milk is a natural source of calcium (about 300mg/cup) and fortified with vitamins D and A.
Go nuts. Almond milk is also a good source of calcium and other important bone-building nutrients. When choosing soy or rice beverages, look for ones that are enriched with calcium and vitamin D.
Spinach and salmon. 1/2 cup of cooked spinach offers about 120mg of calcium in addition to vitamin A and zinc. Canned salmon (with bones) is an excellent source of vitamin D and calcium.
Here comes the sun. Vitamin D can be a little trickier to get from food — it’s not often found in large quantities unless it the product is fortified with extra vitamin D. Supplement your vitamin D intake from food with exposure to the sun, which allows the body to make it’s own vitamin D. From October to March in Canada, the sun’s rays are not strong enough for our body to make its own vitamin D. If you spend lots of time indoors or cover up when outside (by clothes or sunscreen – always a good idea), you may want to consider taking a supplement. Talk to your health-care provider.
Get movin’! Physical activity, such as weight bearing exercise, is also important for bone health.
