Research has shown coming out of the Pandemic our bones have suffered. Fractures are responsible for more hospitalizations than breast cancer, heart attacks, and strokes in women over 55. Men don’t’ fare much better.
Top tips for stronger bones from the Osteoporosis Center at NYU:
- Vitamin D Both men and women over the age of 50 also need 800-1,000 IU of vitamin D daily to help their bones absorb calcium.
- Think calcium. Average needs to age 50 and men up to age 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily.
- Get correct nutrients to keep your bones strong. Potassium, vitamin K, and magnesium help your body absorb and use calcium. To get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish.
- Protein helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts, and seeds. Protein makes up roughly 50% of the volume of bone and about one-third of its mass. The bone protein matrix undergoes continuous turnover and remodeling; therefore, an adequate supply of amino acid and mineral substrate is needed to support the formation and maintenance of bone across the life span.
- Limit caffeine to keep your bones strong Having too much caffeine can decrease the amount of calcium you absorb.
- Don’t smoke. If you smoke, you may have faster bone loss and a higher risk of bone fractures than non-smokers.
- Moderate Alcohol, if at all.
- Maintain appropriate body weight. BMI under 25.
- Weight Bearing and Balance Exercise are most important in strengthening and supporting our musculature. Muscle-strengthening to support our bones reduce rounded shoulders may reduce fracture risk, particularly of the spine.