Weight-bearing or high-impact exercise builds bone. Studies on youngsters indicated it promotes bone growth during peak growth. It can also reduce bone loss in seniors. Strength-training helps younger and older women prevent bone loss by building muscle.
Protein is essential for bone health. About 50% of bone is protein. Calcium absorption and bone growth and degradation may be affected by low protein intake. But beware. Protein excess leaches calcium from bones. Limit your protein intake to 3.5 ounces per day and include lots of plant foods and calcium.
Calcium is the major mineral in bones and essential for bone health. Since old bone cells break down and are replaced everyday, calcium is essential for bone strength and formation. The average person needs 1,000 mg of calcium daily, teens 1,300 mg, and older women 1,200 mg. Food calcium beats supplements.
Vitamins D and K build bones. Vitamin D aids calcium absorption. A low vitamin D level reduces bone density and risk of loss. Vitamin D comes from sunlight, fatty fish, liver, and cheese. Some need 2,000 IU of vitamin D daily to keep healthy. Vitamin K2 makes osteocalcin bind minerals and prevent calcium loss. Liver, eggs, calves, cheese, sauerkraut, and natto contain K2.
Dieting too much might damage bones. Studies demonstrate that diets under 1,000 calories per day reduce bone density. A balanced diet with at least 1,200 calories per day builds and maintains strong bones. The diet should include protein and bone-healthy vitamins and minerals.
Evidence suggests collagen supplements may protect bones. The major protein in bones is collagen. Glycine, proline, and lysine create bone, muscle, ligaments, and other tissues. Gelatin, rich in collagen, has long relieved joint discomfort.
Bone health benefits from weight control. Low weight is the main cause of bone loss in older persons. As weight-related stress increases fracture risk, obesity can also degrade bone quality. Frequently losing and regaining weight can damage bones.
Minerals beyond calcium are important for bone health. Zn and Mg matter. Vit D absorbs calcium with magnesium. Zinc strengthens bones. Though most foods include trace quantities of magnesium, magnesium glycinate, citrate, or carbonate may be helpful. Zinc is in beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds.