As you age, your bones naturally get weaker. And as they get more brittle, they’re more susceptible to break from even minor injuries that wouldn’t have even caused a bruise when you were younger.
According to the National Osteoporosis Foundation, nearly 52 million Americans suffer from osteoporosis, the leading cause of age-related damage to the bones. The foundation also reports that nearly half of all women and a quarter of all men over 50 will break a bone due to the disease.
Although osteoporosis isn’t reversible, here are 5 changes to your diet that can help make a difference. And it’s not all just about drinking more milk.
1. While dairy products are loaded with calcium, amazingly, so are leafy green vegetables. In addition, they are packed with Vitamin K which helps increase bone density. That helps reduce the possibility of fracturing bones. Try a variety of leafy greens – kale, bok choy, mustard greens and spinach.
2. Calcium is indeed necessary for strong bones, but it’s the Vitamin D that helps with its absorption. Great thing is, there’s an easy way to get it – from the sun. Just 10-15 minutes of exposure to sunlight – 3 times per week – will give you what you need to keep bones strong.
3. Drinking soda and eating foods high in sodium can cause bones to weaken and become brittle. The harsh acids in soda can significantly lower bone density, while high doses of caffeine can inhibit the body from absorbing calcium. Sodium can also speed up bone loss by reducing calcium levels. The United States Department of Agriculture recommends no more than 2,400 mg of sodium per day, which equals about 1 teaspoon. Processed and canned products are especially high in sodium, so limit your intake of those foods.
4. Just moderate exercise can also help keep bones strong. Walking, jogging or even climbing stairs helps maintain bone density, while weight-bearing exercises also help keep bones strong. Added bonus, you’ll probably lose a little bit of weight – which also helps bones – and improve balance, coordination and stability, which help prevent falls.
5. Eat a variety of nuts loaded with calcium and protein to help keep bones strong. Lack of protein is one of the main causes of bone loss, which can easily result in a hip fracture. Just an 8-ounce cup of nuts can contain nearly 300 mg of calcium. Most nuts also are teeming with potassium which helps prevent calcium loss.
For more information about keeping your bones strong and healthy, visit the National Osteoporosis Foundation.
Sources
http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.ncbi.nlm.nih.gov/pubmed/11684396
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