Stand tall at any age with good nutrition

Having a healthy foundation is important for so many aspects of our lives—but when it comes to our own bodies, it’s paramount.

Our bones carry a lot of responsibility. They are the literal building blocks that give us our shape and, like us, they’re complex—comprised of collagen (a protein that gives them flexibility), minerals like calcium and phosphorous (that give them strength), and bone marrow, which helps produce red blood cells.

While supporting bone health at any age is important, it’s most critical during adolescence.

“Bones start to develop before birth, and they keep developing rapidly through our childhood and teenage years,” says Robert Hildebrandt, registered dietitian at the Diabetes Management Center of Hackensack Meridian Southern Ocean Medical Center in Manahawkin, adding that bone development peaks in our late teens to mid 20s. “After that, the focus becomes more about maintenance and less about building,” he says, noting from there begins a gradual loss of bone over time.

Some of the top bone-building nutrients include calcium (found in dairy, fortified plant milks, tofu, and leafy greens); magnesium (nuts, seeds, legumes, and whole grains); vitamin K (dark leafy greens like kale and spinach); and protein (poultry, fish, eggs, beans, yogurt, and soy).

Another is vitamin D, which most of us are deficient in—especially on the East Coast.

Hildebrandt explains when skin is exposed to sunlight’s UVB rays, it produces a molecule that’s converted by the liver and kidneys into active vitamin D.

“This active form helps the body absorb calcium and phosphorus, which are critical for building and maintaining strong bones,” he says. “Sunlight alone isn’t always enough, though, so diet changes or supplements may be needed, especially in the winter.” Food sources of vitamin D include fatty fish and fortified foods and beverages.

Negative Impacts on Bone Health

While bones benefit from good nutrition, certain diets and lifestyle choices can have a negative impact.

“Excess caffeine and alcohol can interfere with calcium absorption or increase calcium loss through urine,” says Hildebrandt. “Additionally, high sugar intake may cause inflammation, which can weaken bone, and too much sodium can increase calcium excretion.” This can reduce bone density and increase fracture risk over time.

Additional factors can impact bone health, including genetics, age, weight, activity, low body mass index, and hormones (post-menopausal women have a higher risk of developing osteoporosis). Chronic illness and certain medications can also increase your risk.

The best way to get ahead is to know your family medical history, take care of your health, and to talk to your doctor.

While bones stop forming before we hit 30, they never stop evolving, and we can improve our bone health even as older adults.

“Exercise is crucial for bone health because it makes them stronger—the same way exercise helps build muscle,” says Hildebrandt. “There’s a lack of emphasis on the importance of exercise in older populations. The risk is there, and not walking or doing resistance training is putting them at higher risk at a time when it’s really important.”

Exercise puts stress on our muscles, which in turn puts stress on our bones. This triggers a response for them to break down, repopulate, and rebuild.

Out with the Old, in with the New

“Inside the bones there are two different types of cells: osteoclasts, which help dissolve the old bone, and osteoblasts, which help develop new bone,” explains Stacey Milak, a registered dietitian at Hunterdon Healthcare in Flemington.

“When bones are constantly breaking down and building up, we have to have the minerals available in order for them to do so,” she adds.

Phosphate helps with bone mineralization (found in milk, legumes, cereals, grains, and nuts); magnesium helps with bone resorption (found in seeds, nuts, legumes, milk, and dark leafy greens); iron and copper help in the production of collagen and the formation of bone connective tissue (found in meat, chocolate, poultry, nuts, cereals, legumes, and dried fruit); manganese supports bone structure (found in whole grains, nuts, legumes, vegetables, and fruits).

While nutrients from food are best because they’re more absorbable by the body, Milak says supplements have their place.

“If you cannot get enough calcium, are over 30, or have osteopenia (the precursor to osteoporosis), a supplement may be recommended,” she says. “Talk to your doctor to find out which are right for you.”

So, as you walk off your spinach and cheese breakfast frittata in the sun, remember to click your heels, dance around, and thank your bones for supporting you for years to come.

TOP EXERCISES FOR BONE HEALTH

From Robert Hildebrandt, registered dietitian at the Diabetes Management Center of Hackensack Meridian Southern Ocean Medical Center in Manahawkin.

The most effective exercises for bones are weight-bearing and resistance activities. Examples include walking or jogging, resistance training with weights or bands, and bodyweight exercises like squats and push-ups. These activities stimulate bone remodeling, making bones stronger and more resistant to fractures.

BONE HEALTH TEST

To check bone health, patients can ask their doctors for certain tests: The most common test is a DEXA scan (dual-energy X-ray absorptiometry), which measures bone density and fracture risk. Doctors may also check vitamin D levels or calcium levels through blood tests, especially if there are risk factors for osteoporosis. In some cases, additional imaging or lab tests may be recommended based on individual health history.