It’s never too late to start thinking about your Bone Health! Learn about the changes in your bone structure as you get older and how you can maintain their strength.

How do my Bones Change When I Get Older?

Most of our bone development and bone density occurs during childhood and adolescence. Girls reach their peak bone density before the age of 18. For males, this happens at the age of 20. At the age of adulthood, it’s crucial to maintain Bone Health and reduce the process of losing bone density. As we age, our bodies decrease bone density. Following menopausal changes, women are at a higher risk of developing osteoporosis.

How can I make sure my bones are healthy?

Consuming calcium-rich food to ensure that your bones remain strong calcium is the primary building block of bones. Calcium can be found in foods such as:

• Milk
• Yogurt
• Cheese
• Kefir
• Fortified beverages made of plants like soy drink fortified with
• Tofu, beans, fish, nuts, and leafy green vegetables like collards, spinach, and even a few swathes of spinach

Learn more about foods that are rich in calcium here. Make the Mango Banana Smoothie Bowl for an excellent calcium-rich breakfast.

1. Make sure you get sufficient vitamin D to ensure your bones are strong.
   Certain people are unable to get adequate Vitamin D. Health Canada recommends that everyone over 50 should take a supplement that contains 400 IU of vitamin D per day. Talk to a dietitian or medical professional if you don’t consume milk or other fortified drinks with plant ingredients. They can assist you in deciding whether you require an additional vitamin D supplement and eating different foods rich in vitamin D, like the breakfast burrito. It’s perfect for a go-to breakfast.
   • Vitamin D aids in the absorption of calcium in food. Vitamin D is available in
   • Milk
   • Fortified soybean and various enhanced plant-based drinks
   • Fatty fish such as salmon and Sardines
   • Margarine
   • Egg yolks
   • Fortified Yogurt (check for the labels)

2. Take in enough nutrition to ensure your bones are strong.
   • Vitamin K, potassium, and magnesium assist your body in absorbing and utilizing calcium. These essential nutrients are available by eating healthy food items, including fruits and vegetables and legumes (beans, peas, lentils) and seeds, nuts, whole grains, and fish. Protein aids in building muscles, which keeps bones healthy. Look for protein-rich foods like chicken, meat, fish, shellfish, legumes (beans, lentils, peas, beans), nuts, eggs, and seeds.
   • Are you in need of food ideas? You can also try this recipe that contains one-pan lemon pepper, fish, and other vegetables.
3. 
   Be active to strengthen your bones.
   • Be active for at least 150 minutes per week. Here are some tips to help you keep your bones healthy. Try:
   • Training requires weight-bearing, such as walking, running, hiking, low-impact dancing, aerobics, and golf.
   • Resistance activities like pressing weights or doing push-ups increase muscle mass that keeps your bones healthy.
   • Stretching exercises such as yoga and tai-chi aid in improving balance and coordination and reduce the chance of breaking and falling bones.
4. Limit your caffeine intake:
   • A high dose of caffeine may lower the levels of calcium that you absorb. Try to limit yourself to 400 mg of caffeine per adult day – approximately three cups of coffee daily (1 cup = 8oz, or 237mL). Breastfeeding and pregnant women are advised to limit their intake to 300 mg of caffeine (about 2 cups per day). ).

5. Don’t consume excessive salt (sodium) 

Too much sodium, as present in salt, may decrease Bone Health. Make sure to choose foods that are lower in sodium by comparing labels on foods. Healthy adults require only 1500 mg sodium daily.

How can a dietitian help?

Dietitians can evaluate the food choices to determine whether you’re getting enough vital nutrients, such as vitamin D and calcium. They’ll also help you decide whether you will benefit from supplements. Most employee benefit plans cover dietitian services. Get in touch with a dietitian now!

Bottom Line

To ensure your Bone Health is enough, Follow these tips! Be sure to have sufficient calcium and vitamin D. In addition, to get other essential nutrients. Stay active and reduce your sodium, alcohol, and caffeine consumption.