Strong, healthy bones are essential for your well-being. Bones provide structure, protect organs, anchor muscles, and provide calcium storage. Your bones are constantly changing new bone is formed and old bone is broken down. In childhood and adolescence your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. By the time we reach age 40, bone remodeling continues but we lose slightly more bone mass than we gain.
Protecting your bone health is easier than you think. There are simple ways to slow or prevent bone loss as an adult. These include being sure you are getting enough calcium, vitamin D, and exercise in your daily routine.
- Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the recommended dietary allowance (RDA) is 1,000 mg of calcium a day. The recommendation increases to 1,200mg a day for women over 50. Dietary sources of calcium include dairy products like skim milk, low-fat cheese or yogurt, almonds or pistachios, leafy green vegetables like kale, escarole, or collard greens, broccoli, legumes and seeds. Calcium fortified orange juice is another source. Read labels for calcium content and serving size.
- If you don’t get enough calcium from your diet you may need to take a calcium supplement. These are available without a prescription and there is a wide variety of types such as tablets, capsules, chewables, and liquids which are available in different amounts and doses. Calcium is absorbed through the stomach. Chewable and liquid supplements are well absorbed because they break down before entering the stomach. Most calcium supplements should be taken with food for maximum absorption but calcium citrate supplements may be taken with or without food. Calcium is best absorbed when taken in amounts of 500-600mg. Check the label on your supplement carefully for proper dosing instructions. Research suggests that there are not significant benefits from going over a total of 1500mg of calcium a day, including food and supplements. Too much calcium can contribute to the formation of kidney stones.
- Vitamin D is needed to absorb calcium. For adults ages 19 to 70, the RDA is 600 international units (IUs) per day. This increases to 800 IUs after age 71. Many experts have recommended significantly higher daily levels. Vitamin D is not found naturally in most of the foods we eat, and the amount added to milk or multivitamins is often not enough to maximize calcium absorption. Vitamin D is produced by the body with exposure to sunlight, but use of sunscreen and exposure times can minimize this source. Vitamin D-3, also called cholecalciferol, is the form of Vitamin D that best supports bone health. Your provider can order a blood test to have your Vitamin D level analyzed.
- Protein is also important for bone health. Protein works together with calcium and Vitamin D to build bones. Researchers found that hip fracture patients who were given a mild protein supplement were released from the hospital sooner than those who weren’t.
- Those who exercise on a regular and ongoing basis have a significantly lower risk of osteoporosis. Weight bearing exercises, such as walking 30 minutes a day, jogging, tennis, or climbing stairs, can help build strong bones and slow bone loss. Strength training improves balance and coordination which can reduce the risk of falls. Exercise is important for maintaining your muscle mass, which preserves and strengthens surrounding bone and helps prevent falls. Be sure to include daily physical activity into your routine.
- Other factors also affect your bone health. Limit sodas because too much phosphorus can deplete calcium levels. Avoid smoking. Caffeine reduces calcium absorption, as does excessive alcohol, excess sodium, and excessive red meat. Antacids decrease the stomach acid you need for calcium absorption.
Take care of your bones! Maintain a bone healthy lifestyle to protect against the risk of fractures as you get older.
Kansas City Bone and Joint offers a Bone Health Clinic to help identify and manage bone conditions of all severities. Our team of dedicated professionals work directly with the patients to develop a care plan best suited to their needs. Call us today to schedule an appointment!
Author: Suzy Cummings, RN at Kansas City Bone & Joint Clinic