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Posted on September 11, 2024

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Building strong bones: 5 essential tips to maintaining bone health in adults between 45-80 years.

Category:Nutrition

Bone health refers to the strength and density of bones in humans. Bone density is the measure of the mineral content of your bones. The minerals essential for bone health include Magnesium, Potassium, Boron, and calcium. Some vitamins like D and K also play a great role in maintaining good bone health.

Bad bone health leads to bone diseases like Osteoporosis, rickets, Paget’s disease, and Osteomalacia. Osteoporosis presents as brittle and weak bones that easily fracture, rickets present as bow-shaped and weakened legs usually in children, Paget’s disease, a chronic condition where both the breakdown and building of bone is increased that leads to soft bones, and Osteomalacia, the softening of bones due to lack of optimum levels of vitamin D. These conditions in turn lead to:

  • Weak and brittle bones
  • Spinal compression and fractures that lead to a stooped posture (Kyphosis)
  • Bone and joint pain particularly in the back
  • Reduced mobility due to frequent fractures and chronic pain.

How then can you maintain good bone health?

  1. Balanced Dieting. A combination of vitamins, minerals, leafy vegetables, and proteins like meat and fish are essential in maintaining bone health in adults.
  2. Physical Activity. Ensuring an active lifestyle is essential to bone growth and health. Running, jogging, and walking in the mornings and or evenings are essential for bone health. 30 minutes at least 3 times weekly is highly recommended.
  3. Use of Vitamins. Vitamins C, D & K in particular are essential in bone growth and health. C in particular helps in the synthesis of collagen which is the major structural protein in bones, vitamin D is crucial for calcium absorption and Vitamin K plays a synergistic role with vitamin D in the absorption of calcium.
  4. Quit alcohol and cigarette smoking. Smoking and consumption of alcohol reduce the chances of absorption of minerals responsible for good bone health. Total avoidance of both activities is the best recommended for the best results.
  5. Adequate calcium intake. Calcium is essential for bone growth and maintenance. In adults, we should aim to take between 1000-1500 mg of calcium a day from sources like dairy products and vegetables. Foods include seeds, nuts, milk, cheese, yogurt (plain), fish, beans, and fortified foods.