Osteoporosis seems like something we are not too concerned about until we reach our 60s. In fact, most people probably know it as something their grandparents complain about. But the reality is that osteoporosis, or bone loss, is a result of habits that are developed early. Proper eating and nutrition will not only help prevent osteoporosis but also ensure better current health and bone strength.

Osteoporosis and bone loss result when the cells that destroy bone matter are doing so faster than the cells that form bones can make them. As a result, bones become weaker and prone to injury and pain as they cannot support the body.

How likely you are to develop osteoporosis depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.

Preventing Osteoporosis

You can take a few simple steps to prevent or slow bone loss.  For example:

1. Getting adequate calcium in your diet. Calcium is the main building block of bone. Calcium is one nutrient that the blood will never do without. The body will take the calcium from the bones as needed.  This lost calcium needs to be replaced to preserve bone strength. The RDA for calcium is 1000 mg/day (and 1200 mg/day for women 51 and older and men age 71 and older). This can be challenging for some people to get from their diets, so then supplementation is recommended.   Good food sources of calcium include:

• • Dairy Products
  • Broccoli, Kale
  • Almonds
  • Canned salmon or sardines
  • Soy products such as Tofu
  • Calcium-fortified foods such as orange juice

2. Don’t ignore the need for Vitamin D. Vitamin D helps the body absorb calcium.  While we can get Vitamin D naturally from sunshine, it is often difficult for most adults to obtain adequate amounts year-round. The RDA for Vitamin D is 600 international units (IUs) per day.  This increases to 800 IUs for adults aged 71 and over.    Besides supplementation, foods high in Vitamin D are:
   • Salmon, Trout, Whitefish, and Tuna
   • Mushrooms
   • Eggs
   • Fortified foods such as milk and cereals
3. Include physical activity daily. Weight-bearing exercises, such as walking, jogging, or even climbing stairs can help build and keep strong bones and slow bone loss
4. Avoid substance abuse. Smoking, excessive alcohol intake (more than 2 drinks daily for men and 1 drink daily for women) can weaken bones and interfere with Calcium and Vitamin D absorption

Remember that our bones are always changing – new bone is made, and old bone is broken down. So, maintaining as much healthy bone mass as possible is key!