Maintaining healthy bones is crucial for overall well-being, and diet plays a significant role in supporting bone health. Here are the top five diet tips for promoting strong and healthy bones.
1. Calcium-Rich Foods. Calcium is a key nutrient for bone health as it provides the structural framework for bones. Adequate calcium intake can slow bone loss and reduce the risk of fracture. Calcium absorption often decreased with age, therefore it is imperative to ensure adequate calcium intakes as we age. It is recommended that adults between 19-50 years of age receive 1,000 mg of calcium daily, and those over 50 receive1,200 mg calcium daily. Meet you needs by choosing calcium rich foods such as dairy products like milk, yogurt, and cheese; leafy green vegetables like kale and broccoli; fortified plant-based milk alternatives; and calcium-set tofu.
2. Vitamin D. Vitamin D plays a vital role in calcium absorption and bone mineralization. While sunlight is a natural source of vitamin D, it may be challenging to obtain sufficient levels from sunlight alone, especially in regions with limited sun exposure. Consider taking a vitamin D supplement or consuming fortified foods like fortified milk, orange juice, or cereals to meet your daily needs. Healthy adults between 19-50 years of age, including pregnant or breast feeding women, require 400 – 1,000 IU daily. Those over 50 or those younger adults at high risk should receive 800 – 2,000 IU daily.
3. Meet your protein needs. Protein is an important nutrient for bone health and in the prevention of osteoporosis. Eat the right amount of protein to ensure healthy bones. Protein can come from a number of sources including both plant and animal. Fill a ¼ of your plate with healthy protein foods. This includes legumes such as beans, dry peas, lentils and peanuts, unsalted nuts and seeds and their
butters, eggs, milk and dairy products including cheese and yogurt, lean meats, poultry and fish.
4. Follow low risk drinking guidelines. Adhere to low-risk drinking guidelines to safeguard your bone health. Consuming excessive alcohol regularly may elevate the risk of osteoporosis and contribute to a higher likelihood of fractures. Canada’s drinking guidelines were recently updated. For more information check out this infographic.
5. Move your body! People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts. Aim for 150 mins of physical activity per week and two strength training activities.
Need more support? Email Nicole Byrom here!
Final Thoughts
Don’t forget to check out Osteoporosis Canada’s website to learn more. One of my favourite tools on this website is their calcium calculator. Here you can easily calculate how much calcium you are getting and how much more you need based on your age and gender.
