Can you really give back to your bones?
You may be able to replace bone that you have lost. You certainly can take steps that will help prevent bone loss. Bones undergo a process called remodeling. During remodeling old bone is broken down and new bone is made. As women age, the bone loss is greater than the bone gain. This is primarily due to the drop in estrogen levels at menopause. Along with exercise, diet is another way that you can help your bones.
What do your bones need from your diet?
The two main nutrients needed for your bones are calcium and vitamin D. As people age, their body becomes less efficient at absorbing calcium. After 50, it is also more likely that medication that interferes with calcium absorption may be required. Vitamin D is needed for calcium to be absorbed.
What are good sources of calcium?
Dairy products, canned salmon with the bones, soy products, oats, broccoli and almonds as well as foods fortified with calcium and calcium supplements are sources of calcium.
How much calcium is needed each day?
Women who are postmenopausal need between 1,200 and 1,500 mg of calcium daily. It is safe to get a total 2,500 mg of calcium from food and supplements each day.
What are good sources of vitamin D?
Sunlight is the natural source of vitamin D. However, people who live in northern latitudes, avoid the sun, use sunscreen whenever outdoors or are housebound do not benefit from the sun’s vitamin D. The few foods that contain vitamin D include oily fish like salmon, halibut and sardines, egg yolks, mushrooms, foods fortified with vitamin D and supplements containing vitamin D.
How much vitamin D is needed each day?
Women who are postmenopausal need 800-1,000 IU of vitamin D daily. It is safe to take up to 2,000 IU each day.
What if it’s hard for you to get enough calcium and vitamin D in your diet?
Check the labels on the foods that you eat and determine if you are getting enough calcium and vitamin D. If not, take a calcium supplement containing vitamin D to make up the difference between the recommendation and what you are regularly getting in your diet.
Is there anything else in the diet that will help bones?
Adding soy to your diet, avoiding excessive alcohol and soft drink intake and limiting caffeine are other actions that may improve bone remodeling. Less than two alcoholic drinks and three cups of coffee (or other caffeine containing beverages) a day appears to be safe.
