We all know how important it is for children to build strong bones as they grow, but do you know how to maintain bone health an adult? Even when our bodies have stopped growing, bone health is extremely important as we age.
Kids are able to make new bone faster than it breaks down old bone, and the overall bone mass increases through adolescence. That peak bone bass, however, is usually reached around age 30. While bones continue to remodel, a shift occurs in which the rate of bones breaking down is faster than the mass you gain.
There are several factors that impact bone health, including: calcium intake, physical activity, tobacco and alcohol use, gender, age, medications, and many more.
To prevent or slow bone loss, incorporate a few easy steps into your daily routine:
Increase the amount of calcium in your diet.
- For ages 19 to 50 and males between the ages of 51 and 70, the recommended allowance is 1,000 mg of calcium per day. For women over 50 and men after age 70, the recommendation increases to 1,200 mg per day.
- Examples of good calcium sources: kale, broccoli, almonds, dairy products, and soy products.
Know how much vitamin D you need.
- Vitamin D helps your body absorb calcium. For adults ages 19 to 70, the recommended dose is 600 IUs a day. This amount increases to 800 IUs for adults over the age of 70.
- Good sources of Vitamin D include oily fish (like tuna), egg yolks, fortified milk, and natural sunlight.
Make physical activity a part of your daily routine.
- Vitamins and minerals alone won’t strengthen your bones. Adding weight-bearing exercises can build up your bone density and slow down bone loss.
If you have any more questions regarding bone health, contact the Bone & Joint Center today.