Besides eating a healthy diet and getting regular exercise, there are specific foods, drinks, and supplements you should consume and specific exercises you should do to target the bones.  Foods/drinks that are rich in calcium and Vitamin D are huge bone density boosters.  The calcium actually builds the bone matrix, while the Vitamin D allows the body to absorb (use) the calcium, both being VERY important players in building strong bones.  Calcium rich foods are milk, yogurt, cheese, soybeans, tofu, some beans, almonds, and calcium fortified orange juice and cereal.  Some veggies such as spinach, kale, collards, broccoli, prunes, oranges, and raisins have small amounts of calcium.  Sources of Vitamin D are sunlight (obviously exposure alone is all I’m referring to), fortified milk, and oily fish, such as salmon.  Suggested intakes for both of these nutrients are: Calcium—800 to 1200 mg daily(increasing with age), and Vitamin D—400 to 1000 IU daily (increasing with age). There are also great supplements available if you are not able to consume adequate amounts of the food sources.  Check the manufacturer and find a reliable, quality brand.

 That being said, food, drinks, and supplements alone will not strengthen and maintain bone strength.  Certain types of exercises are key to bone health also.  They are resistance exercises, and low-impact, weight-bearing exercises.  Resistance exercises include using machines and free weights, such as those at a fitness facility; and the latter could be walking, stair climbing, step aerobics, and any class including dancing or low-impact movements.  The exercise should be done three to five days a week and for at least 30 minutes.

 Always remember, building strong, healthy bones starts early in life when it’s the last thing you are thinking you need to do.  Maintaining them is vital as you age.  Your skeletal system is your freedom in old age.  Having osteoporosis or breaking a hip from a fall can be a detriment to an elderly person.  Take care of your bones, you only get one set!

Julie Riggs MED RD LD

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