A nutritious diet and plenty of exercise while you’re young is the foundation for strong, dense bones. Osteoporosis – porous bones, is the weakening of bones that occurs as we age. Calcium is essential for building and maintaining strong bones, and dairy products are an excellent source of calcium.
But if dairy isn’t for you, there are plenty of other things you can do for your bones.
Like exercise. I’m not into jogging, cycling or exercise machines. But I do Tai Chi and stretching/aerobics classes several times a week. I also walk a lot. Despite severe lactose intolerance and very petite bones, my bone density has actually improved with age. I’m convinced that due to exercise.
Vitamin D is essential for healthy bones. It’s hard to get enough from diet alone, and since we’re all wearing sunscreen, (or should be!) most of us don’t get enough from being in the sun. That leaves supplements. Ask your physician if he or she thinks you should be taking one.
Don’t forget about non-dairy sources of calcium, like canned salmon, tofu made with calcium, almonds, legumes, dark leafy green vegetables and techinah made with whole sesame seeds.
Some foods and beverages are fortified with calcium, like orange juice (in the US) and soy, rice and almond drinks. Shake the container before you pour, since the added calcium tends to settle on the bottom.
If you eat at least one serving of leafy green vegetables a day, you’re doing your bones a big favor. That’s because they contain vitamin K, another important nutrient involved in regulating calcium and building strong bones. So keep eating your broccoli, spinach, Brussel sprouts, kale, chard and dark green lettuce (Iceberg lettuce doesn’t count!).
Vitamin A is important for good bones, but too much of it in the form called retinol, can promote bone fractures. If you take a multivitamin, check that the type of vitamin A (at least most of it) is beta carotene and not retinol.
What’s Bad for Your Bones?
Although findings haven’t been consistent, large amounts of protein could be bad for your bones. Eating a high-protein diet for a few weeks, or even a month, probably won’t hurt you, but over long periods of time, it may not be great for your bones.
There’s some evidence that drinking lots of coffee (four or more cups a day) can increase the risk of bone fractures. Cola beverages have been found to affect bones as well. Women who drank just one serving of cola a day were found to have lower bone density than women who drank less than a serving of cola a month.
The Bottom Line
If you enjoy dairy, choose non-fat and low-fat products. Save premium ice cream and high-fat cheese for occasional treats. Go easy on coffee and cola and eat plenty of vegetables, nuts, seeds and legumes. And be sure to make exercise a regular part of your routine.
Chag Shavuot Sameach!
