Are You Showing Your Bones Enough Love?

I’ve been thinking a lot lately about all of the things I wouldn’t be able to do without strong and healthy bones. Being that I’m at an increased risk for developing osteoporosis (given my past experience with amenorrhea, being female, my genetically small frame, and the fact that my mother is diagnosed), my concern is warranted. But there are still things I can do to maintain a strong frame. Below are just some of the best ways in which you can promote the health of your bones, too.

The following information is meant for educational purposes only, and is targeted towards a general healthy population. It is by no means a comprehensive list, and it’s important to speak with your healthcare provider before making any changes to your current health regime. Each of us require differing amounts of certain nutrients, have unique medical circumstances, and tolerate foods differently. You should seek individualized nutrition therapy if you’re concerned with your bone health.

If you’re under the age of (approximately) 30, you’re still in the building phase and likely haven’t yet reached peak bone mass. During childhood, adolescence, teen years, and early adulthood, our bones still have the potential to grow stronger. Once we reach a certain age, we no longer have the opportunity to add to our bone density. At that point, we can only maintain what we’ve built in our earlier years. It’s important that we build up plenty of bone mass while we can, so that we have enough to last us well into our elder years. If, by chance, your bone begins to degrade with age, you’re going to want to make sure you have enough to last you the rest of your life. Even if you’re past the age of bone building, it’s still crucial that you invest in your bone health to maintain its current density and to avoid loss. The most common and recommended way to do this is to consume adequate amounts of calcium, Vitamin D, magnesium, phosphorous, and potassium. Use this link to find a table that lists each of these nutrients, and which foods you can find them in. Each of them play a unique role in building and maintaining a sturdy structure.

Calcium, of course, is the star nutrient when we talk about bone health. However, it’s also important to make sure the calcium we’re consuming is actually being absorbed by our bodies for use. The efficiency in which calcium from specific foods are absorbed is called “bioavailability”. In foods with higher bioavailability of calcium, more calcium from that food is taken up by the body. For example, one cup of milk contains 300 mg of calcium. It’s estimated that 30-35% of milk calcium is actually absorbed and used by our bodies. The rest is sent to the kidneys to be flushed out through urine. Milk is considered a highly bioavailable calcium source in comparison to most other calcium rich foods. For example, many plant based foods contain considerable amounts of calcium, but a much lower percentage of that calcium is actually soaked up by the body (making it a less “bioavailable” source).

For those that avoid dairy and other animal foods, there are many ways in which you can still successfully reach your RDA of calcium. A registered dietitian can help you build a healthy diet with adequate amounts of each nutrient, while still honoring your dietary needs.

Other ways to ensure that you’re getting the most bang for your buck when it comes to calcium, is consuming enough Vitamin D. This nutrient helps the body become more efficient in calcium absorption. Vitamin D is found in foods such as egg yolks, cheese, tuna, and salmon. Some products, like orange juice and cereals, are fortified with Vitamin D. We can also receive Vitamin D from sun exposure. According to the US Institute of Medicine, an average daily intake of 400–800 IU, or 10–20 micrograms, is adequate for 97.5% of individuals. Some studies have shown that higher intakes are required for those not exposed to much sun. It’s tough to reach this amount with food alone, being that there aren’t many foods containing this nutrient. Supplementing this vitamin is another option, and should be discussed with your physician if you decide to do so.

Yet another thing to consider with calcium is when it’s being consumed. It’s recommended that we spread our calcium intake throughout the day so that we’re absorbing as much as possible. Our bodies can efficiently soak up around 500 mg of calcium at one time. So when we overload (say, through a 1,000 mg supplement or otherwise), a large portion of the nutrient may be wasted and excreted through our urine. Instead, focus on including calcium across various meals and/or snacks throughout the day.

Weight bearing exercise isn’t only for your muscles. It also helps you build and maintain strong bones! Weight bearing exercises are movements that require you to move against gravity. These include activities like walking, jogging, climbing stairs, dancing, hiking, etc. Your unique exercise routine depends on your age, balance, fracture risk, muscle strength, fitness level, range of motion, and any underlying medical concerns.

Each of the above are just some of the ways in which I’m taking my bone health more seriously. Although important across all stages of life, I’d be lying to you if I said my bones have always been at the top of my list of health priorities. Maybe you’ve taken your bone health for granted (like me), but it’s never too late to start showing your structure some love. After all, our bones are the literal framework of our lives.