Throughout life your bones change in size, shape and position. Every day old bone is lost and new bone is made. Bones are the body’s major reservoir of calcium and when needed it can be removed. If this calcium is not replaced, over time, your bones will become thinner, more fragile, and more susceptible to breaking. But, getting adequate calcium isn’t enough to make new bones – you need to consider the vitamins A, C, D and K, the minerals phosphorus, magnesium, potassium and sodium, as well as the amount of protein, fruits and vegetables you eat. Simply popping a daily calcium supplement daily isn’t enough.
As we get older, we don’t make new bone as efficiently as we did when we were young. Peak bone strength and mass occurs in your late teens and early 20s. The stronger your young bones are the better able they will be to withstand the changes that occur with aging. As we age, bones get thinner and lose strength, a condition called osteoporosis, increasing the risk for fractures.
Genes, hormones, lifestyle and nutrition all play a role in bone health. You can’t change your genes or your sex but you can exercise and eat well to preserve your skeleton. Exercise stresses bone and causes new bone to form, the more the better. The food you eat provides the symphony of nutrients needed to produce strong new bone. It is never too late to feed your bones well.
Getting enough calcium should be obvious. Adults need 1,000 milligrams (mg) a day and those over 50 should get 1,200 mg daily. A recent study showed that healthy men and women who got 1,200 mg of calcium daily reduced their risk of bone fracture by 72%. Those are pretty good odds! A glass of milk averages 300 mg and is considered an outstanding source, not just because of the calcium but milk contains other necessary nutrients – protein, vitamin D, potassium, phosphorus, and vitamin A – that help make new bone cells.
Most people get too little vitamin D which is needed to increase calcium absorption and regulate bone production. Adults need 200 IUs daily, 400 IUs after age 50, and 600 IUs after 70. Known as the sunshine vitamin because of our ability to use ultraviolet light to make vitamin D in our skin, we lose this ability as we age. In addition, dark skin, sunscreen use, winter weather, and full body clothing, worn by many for religious reasons, all decrease the amount of vitamin D we get. Milk is fortified with vitamin D, but since most adults drink less than they should, that is another contributing factor to a lower intake. If you are overweight you will have trouble releasing stored vitamin D in your body because it is buried deep in body fat. Getting enough vitamin D significantly reduces falls and fractures as we age. Make sure your calcium supplement comes with vitamin D as well.
Potassium and calcium work together in the body to keep the body’s calcium levels high. Low potassium causes more calcium to be lost in your urine. Most of us get too little potassium because we do not drink enough milk and we eat too few fruits and vegetables, which are all excellent sources. We also eat too much sodium, which disturbs the use of calcium by the body and causes bone loss.
The mineral phosphorus can have both negative and positive effects on bone health. Adequate phosphorus contributes to bone health, but when calcium intakes are low and phosphorus intakes are high, bone health decreases. Today, we drink more soda, which is higher in phosphorus than milk. Teens drink the most which is a problem because those are the years when strong bones are forming. If teen bone health is jeopardized, adult bone strength will be compromised and the risk of fracture goes up dramatically.
Vitamins A, C, and K, in addition to vitamin D, help to produce a healthy, strong skeleton. Low levels of vitamin K are a predictor of future fracture risk. Vitamin A is necessary for new bone cells to form. Vitamin C protects your bones from oxidative stress, especially from smoking. It also promotes collagen formation, a tissue needed for healthy bones and teeth.
There is a widespread idea that a high protein diet may be harmful for bones. This is not true. Protein is part of your bones and a high protein intake helps keep bones strong. This is especially important as we age. Older people who eat adequate protein have a much lower risk of breaking a hip.
As the population ages, the risk of osteoporosis and fractures will increase dramatically unless we intervene to prevent the problem. Keep your bones healthy. Drink milk or eat yogurt each day. Men, you need calcium daily, too. Select a calcium supplement with vitamin D. Eat enough protein; have some at every meal. Eat lots and lots of fruits and vegetables. And, exercise. Bang those bones around. The more you use them the stronger and healthier they become. And please don't forget to exercise as it will increase your bone density.
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