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| | Bone health usually isn't top of mind when you're young. That's because your bone density doesn't start to decrease until around age 40 (assuming you're getting enough nutrients and exercise). After that, however, you may start to think more about your bone health. This is especially true for women, who have a high risk of bone density loss due to a drop in estrogen after menopause. In fact, women have a four times higher risk of osteoporosis than men. | | Keeping your bones strong as you age can help you avoid injury and maintain independence, so thank you to the reader who submitted this question! Today, registered dietitian Jessica Sandoz is here to give us the 411 on eating for bone health — now and for the rest of our lives. | | | | Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
May 23, 2024 • 4 min read | | | |  | | | Q: | What should I eat for stronger bones? | | | A: | Nutrition plays an important role in bone health at any age. Bone mass hits its peak (meaning a person stops gaining bone density) in early adulthood. However, bone tissue is replaced and remodeled to maintain that density continuously throughout the lifespan. And for there to be a balance of building and breaking down of bone tissue to maintain the peak density, adequate nutrition is essential.
Dairy is one of the best types of food you can eat for bone health. Dairy foods have the highest amounts of absorbable forms of bone-building nutrients, including: - calcium*, which strengthens bones
- vitamins D and K2, which aid calcium absorption
- magnesium, which exists predominantly within our bones)
- phosphorus, which comprises a large part of bone crystals
- protein, which provides collagen that holds bones together
- vitamin A, which helps develop the cells that build bone
- potassium, which buffers acidity and maintains pH balance
Still, you can combine other nondairy foods, fortified foods, and supplements to meet your nutrient needs. The Dietary Guidelines for Americans suggest that a diet high in fruits, veggies, beans, nuts, low fat dairy, whole grains, and fish and low in red and processed meats, added sugars, and sodium is associated with favorable bone health outcomes. So, pretty much all the same diet recommendations we hear for other aspects of our health.
Here are some lifestyle recommendations for better bone health: - Make an effort to maintain a healthy weight: Malnutrition or rapid weight loss can cause bone loss and predispose you to osteoporosis.
- Do regular weight bearing exercises and resistance training: This can help strengthen your bones and your musculoskeletal system.
- Limit salt intake: High salt diets can increase urinary excretion of calcium.
- Avoid tobacco: It can decrease bone density.
Also, some medications can weaken bones — talk with your doctor about this if you have concerns about your medications related to your bone health. | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Frothed | | | | | | |  | | Instant Pot Milk Frother | | Kenny is right about a lot of things. Drinking coffee without cream is not one of them. If you're with me on this, may I suggest upgrading your life to include a milk frother?! I made this jump semi-recently, and I have absolutely no regrets. This option from Instant Pot includes four settings: cold foam, light warm foam, thick warm foam, and warming without foaming. There are definitely fancier frothers, but for the price, this one gets the job done. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |  | | Wellos is a sister brand of Healthline. | | | | Transform your eating habits to regain your energy and your confidence. Wellos' tracking tools and personalized guidance can help you reach your goals. Start your 14-day free trial now. | | | | | | | | | | | What we're digesting | | 🩸 18 effective ways to lower your blood pressure. These diet and lifestyle habits can make a big difference. | | 🫚 8 home remedies for indigestion. Options to try before reaching for the antacids. | | 🏥 Signs and symptoms of mantle cell lymphoma. MCL is a rare and often aggressive type of non-Hodgkin's lymphoma. | | 💊 Preventive tips for migraine relief. Natural remedies may be able to reduce symptoms and prevent episodes. | | | Thanks for reading, friends! It finally got over 80 degrees where I live, and I'm beyond thrilled. I think I'll have an ice pop to celebrate 😎. | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | coffee with cream. | | | | |
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