Bone mass decreases as you age especially in women during the years of menopause. There are a number of ways that bone changes over time including calcium loss, shortening of your body's trunk, bones becoming more brittle, and cartilage rubbing together and wearing away.
Men lose bone density throughout life, though the prevalence of osteoporosis and risk of fracture is higher in women than in men.
Your bones are continuously remodeling throughout your life, with more rapid growth in childhood and during adolescence, and more rapid bone loss in older adults, particularly postmenopausal women.
Osteoporosis and bone loss does not have to be a normal part of aging.
Nutrition plays an important role in maximizing bone health.
There are many nutrients crucial for promoting healthy bones.
Calcium is the nutrient you may be most familiar with when it comes to bone health. It is the most abundant mineral in your body with much of its storage in your bones. Vitamin D is also a very important nutrient that promotes the absorption of calcium, necessary for bone growth and remodeling.
Protein is needed to give bone its strength and flexibility in addition to muscle mass supporting mobility and helping to prevent falls that could lead to bone breaks.
Magnesium, vitamins A, B12, C, and K are needed for building healthy bones and collagen. Boron, phosphorus, potassium, and zinc are also notable in promoting optimal bone health. Get the guide to find out what foods to include in your diet.
Exercise for bone health
Incorporating regular exercise into your life can help your bones become stronger. In particular, weight-bearing and resistance exercise has the greatest impact on bone health. High-impact activities may increase your risk of bone fracture especially as you get older. If you have osteopenia, osteoporosis or are at high risk it is important to talk with a professional to ensure your exercise is safe and effective for improved bone health.
If you want to learn more about bone health with specific food ideas and recipes to nourish your body today and as you get older, click below to get my FREE guide.
If you need nutrition guidance to get the right nutrition to maximize your bone health, schedule a call with Lynda today.