By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth
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Fractures become an ever more common problem as people age and their bones thin out. The hard facts are that half of all women and one fourth of all men will have an osteoporosis-related fracture in their lifetime.
Most women go through a rapid loss of bone mass in the first five years following menopause. And, women near or past menopause who have had a fracture in the past are twice as likely to have another one. So, how can you protect your bones if you have osteoporosis? Medication may be one answer. But did you know that diet and exercise can also help you retain bone strength, slow further age-related bone loss and prevent future fractures?
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Here are some important steps both men and women can take for healthier bones:
Get plenty of calcium and vitamin D
Calcium and vitamin D are proven players in bone health.
Calcium is needed to maintain healthy, strong bones throughout your life.
- According to the National Osteoporosis Foundation (NOF), adults under age 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200 mg of calcium daily.
- Dairy products such as milk, cheese and yogurt are excellent sources. Some nondairy food sources include broccoli, sardines, dried figs and almonds.
- Many foods now come fortified with calcium, such as juices and some cereals.
- Taking calcium supplements can ensure that you get enough of this mineral each day. Avoid coral calcium, which may contain lead.
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Vitamin D helps your body absorb calcium. As we age, our bodies become less able to absorb vitamin D. This makes getting enough of this vital nutrient even more important.
- The NOF suggests that adults under age 50 need 400 IU to 800 IU of vitamin D daily, and adults age 50 and older need 800 to 1,000 IU of vitamin D daily.
- Vitamin D is not found in many food sources. It can be obtained from the sun, but this is not a reliable source. So, supplementing is usually advised.
- Look for calcium supplements with added vitamin D, or you can buy vitamin D separately.
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Make sure your diet is rich in magnesium and vitamin K
There has been promising research around both these nutrients in regard to bone health. Though more studies are needed, most experts suggest including plenty of magnesium and vitamin K in your diet. This is especially important for people at high risk of bone fractures. Many calcium supplements also contain magnesium.
- Magnesium can be found in lean meat, whole grains, nuts and beans.
- Vitamin K can be found in cabbage, cauliflower, spinach and other green leafy vegetables. Some breakfast cereals are fortified with vitamin K.
- Vitamin K plays an important role in blood clotting. If you are taking a blood thinner, talk with your doctor before you increase your vitamin K intake.
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Regulate your intake of sodium and protein
Excess sodium can cause calcium loss in the urine. Choose lower-sodium foods and keep your sodium intake to less than 2,400 mg per day.
Excess protein can also cause calcium loss. At the same time, you need adequate protein for fracture healing. Studies have shown that elderly people with a hip fracture who do not have enough protein in their diets are more likely to experience loss of independence and even death after a fracture.
The recommended minimum daily intake for protein is 56 grams for men and 46 grams for women.
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Get plenty of exercise
Exercise can cut your risk of fractures by helping you build and maintain bone density. It can also improve your balance, flexibility and strength - all of which lower your chances of falling.
You need two types of exercises to build and maintain bone density:
- Weight-bearing exercises are those in which your bones and muscles work against gravity. This includes walking, climbing stairs, dancing and playing tennis.
- Resistance exercises use muscular strength to improve muscle mass and strengthen bone. This can be done by weight training, with either free weights or weight machines.
Ask your doctor which activities are safe for you.
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