What I Do To Support My Bone Health & Why
The Importance Of Supporting Your Bones
Peak bone density is the maximum strength & density of bone, reached by most people around age 25-30. Proper nutrition & physical activity during childhood & adolescence are critical for reaching optimal peak bone mass & reducing the risk of bone diseases later in life, like osteoporosis. Optimal BONE HEALTH = good nutrition + exercise 🦴
What is the key to optimal bone health?
Optimal BONE HEALTH = good nutrition + exercise 🦴 Calcium is the key nutrient in bone health, but vitamin D, magnesium, vitamin K, & adequate energy & protein are also important. Exercise is important for bone health, specifically regular weight-bearing physical activities (strength training, walking, dancing, etc.). When bearing weight via physical activity, the body signals calcium to deposit in bone. When sedentary, the body signals calcium to deposit in bone.
What am I doing to support my bones?
As a 23 year old future dietitian, I am focusing on optimal bone health due to my past of dieting, not getting my period, & avoiding dairy products during my teens, which can all affect healthy bone development. Here’s what I’m doing ⤵️
-
Calcium helps build and maintain bone. Excellent sources of calcium include milk, yogurt, cheese, dark leafy greens, and soy.
-
Vitamin D is required for calcium to be absorbed in the gut and to maintain calcium levels in blood. I focus on getting vitamin D via food (salmon 2x/week, eggs, milk) & sun exposure ~10 minutes per day.
-
Magnesium plays a role in regulating calcium levels in the body. I try to get enough magnesium through food first!
Sources of magnesium include nuts, seeds, beans, whole grains.
-
Vitamin K is important for bone formation and repair, so I try to include sources rich in vitamin K into my diet.
Sources of vitamin K include dark leafy greens like cabbage, kale, collard greens, and broccoli.
-
Protein provides the building blocks (amino acids) needed for bone to be built. It is also essential for preserving bone when aging. For adequate intake, I shoot for 1.2-1.5 grams of protein per kilogram of body weight. Research shows for physically active adults 20-30 grams per meal is also a great goal to shoot for.
-
The American College of Sports Medicine recommends resistance train 2-3 times per week for weight bearing activity & walking, running, etc. 3-5 times per week for aerobic weight bearing activity. This is personally what I try to do each week!
How To Support Your Bone Health
This is personally just what I do to support MY bone health! However, bone is complex and there are different approaches that can be taken, especially during different stages of life. Nourishing by design is all about taking the information and designing how YOU want to support YOUR health. Cheers to optimizing our bone health by 🦴
REFERENCES
PMID: 26920240
PMID: 30513557
PMID:31696454
PMID: 24620037
PMID: 28404575
Office of Dietary Supplements (ODS) Fact Sheets for Calcium, Vitamin D, Magnesium, and Vitamin K