That’s absolutely true.
As the body ages, bones break down, increasing the risk of osteoporosis, a disease that weakens the foundation of the skeleton and increases the likelihood of fractures.
Fractures are especially devastating for older adults, as a broken bone can mean long recovery, disability, and even premature death.
While age, gender, and genetics play important roles in bone health, you can slow bone loss through diet and lifestyle choices.
In particular, experts point to a set of nutrients, including calcium and vitamin D, that can keep bones strong as we age.
calcium
Sue Shapseth, a professor of nutritional sciences at Rutgers University, explained to The New York Times this week that when you don’t get enough calcium from your food, your body strips the mineral from your bones, weakening them over time.
Women between the ages of 19 and 50 need 1,000 milligrams of calcium per day, and older women need 1,200 mg.
Men between the ages of 19 and 70 need 1,000 mg, and older men need 1,200 mg.
One cup of milk contains 300 mg of calcium. Dairy products like cottage cheese and yogurt, bony fish like sardines, and dark green leafy vegetables like kale and collard greens are also good sources of calcium.
Although our ability to absorb calcium from food decreases with age, experts recommend getting calcium through a well-considered diet rather than through supplements.
Vitamin D
Vitamin D is essential for bone health because it helps with calcium absorption, and it also plays an important role in the immune system, and muscle and nerve health.
Your body doesn’t produce vitamin D naturally, so you must get it from the sun, food, or dietary supplements.
The recommended daily intake of vitamin D for adults is 600 international units (also known as IU), increasing to 800 IU after age 70.
Foods such as canned tuna, rainbow trout, salmon, mushrooms, egg yolks, and milk are all good sources of vitamin D.
protein
Protein is essential for maintaining bone health and muscle mass and preventing osteoporosis.
The recommended daily protein intake for adults is 0.8 grams per kilogram of body weight, so a 150-pound man should consume 54 grams of protein per day.
But a study published last year suggested that older adults would benefit from consuming 1 to 1.6 grams of protein per kilogram of body weight daily, which equates to 68 to 109 grams for a person weighing 150 pounds.
A 2021 study of older Australians found that consuming 3.5 servings of calcium- and protein-rich dairy products per day reduced fractures by 33% compared to consuming two servings per day.
Protein sources include lean meat, poultry, fish, seafood, eggs, dairy products, nuts, legumes, chickpeas and tofu.
Other Vitamins and Minerals
The Mediterranean diet, which includes a wide variety of fruits and vegetables, supports bone health by protecting cells from damage, slowing the aging process, and slowing the progression of osteoporosis.
The staples of the Mediterranean diet, such as legumes, nuts, leafy greens and fruits, are rich in magnesium and potassium, which support bone health.
“Increasing the variety of foods you eat is one of the best ways to impact bone health,” Kelsey Mangano, an associate professor at the University of Massachusetts Lowell, told the Times.
Prunes and blueberries may play an important role in bone health in older women: A 2022 study of 235 postmenopausal women found that those who ate 4 to 6 prunes daily for a year were less likely to lose bone mineral density at the hip than those who didn’t.
Another small study using the same demographic data found that people who consumed 17.5 grams of freeze-dried blueberry powder (the equivalent of 3/4 cup of fresh blueberries) daily for six weeks retained more calcium in their bones than people who didn’t consume any powder.
Don’t forget to exercise
Experts advise that diet alone cannot prevent osteoporosis.
A healthy diet should be complemented by physical activity: Adults 65 and older should log at least 150 minutes of moderate aerobic activity each week, in addition to strength and balance training.
“Exercise and a nutritious diet with enough calcium, vitamin D and protein are the foundations of healthy bones,” Shapseth told The Times.
