It’s easy to think of your bones as solid structures comprising the same tissue all the way through. But your bones are actually living tissue, and that means they require an ongoing supply of nutrients to stay healthy and strong.
Every day, your bones are replacing old, damaged tissue with new, healthy tissue to maintain bone strength. If you’re not getting enough of the right nutrients, your bones can weaken, increasing your risk of fractures and osteoporosis, a common, chronic condition characterized by low bone density that becomes more common with age.
Making sure your diet includes bone-healthy choices is important at any age, whether you’re at risk for osteoporosis or you want to reduce that risk in the future. As fracture specialists in Downtown Los Angeles, the team at LA Orthopaedic Specialists believes in a holistic approach to bone health, including optimizing your diet for maximum nutritional benefits.
In this post, learn what you can do to make sure your bones are getting all the nutrients they need to maintain their health and strength.
Eat more calcium and vitamin D
Both calcium and vitamin D play key roles in building healthy bone tissue. Your body gets all of its calcium from the foods and beverages you consume, yet data show only about 15-20% is actually being absorbed. Vitamin D increases the amount of calcium available to your body, which is why we frequently find foods fortified with both of these important nutrients.
Dairy products like milk, cheese, and yogurt are good sources of calcium, and so are leafy green vegetables and many nuts. Vitamin D is found in fatty fish and eggs, and you can manufacture vitamin D through sun exposure, too.
Include plenty of magnesium and phosphorus
Your bones contain high levels of magnesium and phosphorus, so it’s easy to see why prioritizing these nutrients is vital for bone health. Both of these micronutrients help bone remineralize, improving strength and density.
Phosphorus is found in nuts and whole grains, as well as animal products, like dairy foods and meat. Nuts, beans, seeds, whole grains, and leafy greens are all good sources of magnesium.
Focus on lean protein
Most of us know protein is important for building muscles, but it’s also essential for keeping our bones strong. In fact, low protein intake is associated with reduced bone density, increasing the risk of developing osteoporosis as you age.
Protein is found in lean meats, poultry, and fish, as well as beans and legumes. You can even find protein in whole grains and nuts.
Fill up on fruits and vegetables
Lots of fruits and vegetables include vitamins and minerals important to the bone-replacement cycle. Deeply colored fruits and vegetables contain lots of chemicals called antioxidants, recognized as important for preventing age-related damage to your cells. Data show antioxidants are also important for maintaining bone health as we age, especially in menopausal women.
Limit alcohol and caffeine
Optimizing your diet for bone health isn’t just about what you do eat — it’s about what you don’t eat, too. Both alcohol and caffeine can have negative impacts on bone health and bone replacement. To prevent these risks, limit consumption of alcohol and caffeinated beverages or avoid these drinks altogether.
Make bone health a priority
You’re never too old to improve your bone health, and optimizing your diet is a great place to start. To learn what else you can do and how we can help you keep your bones strong as you age, book an appointment online or over the phone with the team at LA Orthopaedic Specialists today.