August 2023

BETTER BONES

For most people, the bone-building years end somewhere between ages 25-30.  Bone mass is usually stable after that peak, but then begins to steadily decline around age 50.  However, there’s still a lot you can do to help preserve your bones after hitting that peak.  The goal is to keep bone mass stable instead of declining.  Some bone loss is still inevitable with aging, but keeping active, eating a healthy diet and limiting alcohol are all good ways to slow the loss down and prevent progression to more serious conditions like osteopenia and osteoporosis.

The Role of Exercise.  All exercise is good for bone health.  It’s well-known that resistance workouts like lifting weights are highly effective at keeping bones strong, but new research suggests any type of physical activity is beneficial: everything from swimming to Pilates to walking and dancing.  Balance and coordination-boosting activities like yoga and tai chi, when practiced daily over a 10-year period, can help reduce the risk of falls as well as increase bone density.  As always, check with your doctor before starting a new workout regimen, especially if you have osteoporosis.

Is Dairy Essential?  It’s true that dairy foods generally deliver a fair amount of calcium per serving BUT dairy products have the ineffective form of vitamin D added (D2 or ergocalciferol) and dairy protein (as well as all animal protein) is acid and therefore requires calcium (leeched from bones) to help preserve the pH level of the blood.  There are many non-dairy sources such as sardines, canned salmon, beans, lentils, tofu, almonds and leafy greens.  You may have heard that calcium from plant foods is not absorbed as well, but this is only true with those foods containing high amounts of oxalic acid (spinach, rhubarb and beet greens) and phytic acid (bean and legumes). It’s not a problem with other vegetables, such as kale, broccoli and Bok choy. Including foods like calcium-fortified orange juice, cereals and plant-based milks can help ensure you get a healthy dose of this mineral. 

What about Supplements?  Do NOT take calcium supplements. They will not improve bone density and may be bad for your heart.

Vital vitamin D (and K2).  Vitamin D keeps your bones strong by helping your body absorb calcium and phosphorus, 2 key minerals for bone health. Your body can make vitamin D when the sun hits your skin, but you can also get it from foods. Fatty fish like salmon, tuna and mackerel are the best sources of sources of vitamin D. While other foods are fortified with vitamin D, it’s not D3, which is the best source. Cholecalciferol (D3) is the type of vitamin D that is most well-absorbed. If you supplement, use a D3 gel cap which is available over the counter, in a dose of 2000 IUs per day. K2 (180 mcg) is another fat-soluble vitamin that is critical for optimal calcium absorption and bone health. It is a different vitamin than the K1 that is responsible for blood coagulation. Still, if you’re on a blood thinner, talk with your doctor before adding a K2 to your supplement regimen.

**For most adults, the recommendation is to get at least 1000 mg of calcium per day from food, though certain groups require a higher amount, including adolescents, postmenopausal women and older adults.