Bone loss is a natural part of getting older, but prioritising certain foods can help slow the process down
. Illustration: Kouzou Sakai/The New York Times, a condition defined by weak, brittle bones, which can make them more susceptible to breaks and fractures. And for older adults, the results can be devastating – broken or fractured bones may give way to lengthy hospital or nursing home stays, long-term disability or even death.
According to the US National Institutes of Health, women aged 19 to 50 need 1,000 milligrams of calcium each day, and 1,200mg if they’re 51 or older. Men ages 19 to 70 need 1,000mg, or 1,200mg if they’re older. If you can’t meet your calcium needs with food alone, taking a calcium supplement can help, Just make sure you don’t exceed the recommended amount. More is not always better, and excess calcium won’t provide extra protection for your bones.Vitamin D, which is crucial for maintaining strong bones because it helps your body absorb calcium from food, is synthesised in the skin after it is exposed to the sun’s ultraviolet B rays.
It’s also not clear if turning to a vitamin D supplement will help with bone health. Recent research suggests that vitamin D supplements do not reduce the risk of fractures, so experts recommend consulting a doctor, who can advise whether vitamin D supplements are right for you.Several studies in older adults have linked higher protein consumption with stronger bones. Protein makes up about half of bone volume and is essential for replacing bone when it is lost.
Leafy greens, fruits, nuts and legumes, for example, are rich in magnesium and potassium, which both support healthy bones. “Increasing the variety of foods you consume is one of the best ways to influence your bone health,” said Kelsey Mangano, an associate professor at the University of Massachusetts, Lowell, who studies nutrition and musculoskeletal ageing.
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