As people age, they often lose calcium from bone. Severe bone loss, a condition known as osteoporosis leads to fractures, loss of height and skeletal deformity, reports Colorado State University Extension. Small-boned, fair-skinned women who have a family history of osteoporosis face the highest risk of developing the disease, but almost anyone can be susceptible. Heredity, health, diet and exercise all play a role in bone loss. Eating the right kind of diet can help lessen bone loss and keep you from developing osteoporosis.
Step 1
Consume calcium every day. The Linus Pauling Institute at the University of Oregon reports that not enough calcium in the diet can lead to accelerated bone loss in adults. You should consume at least 1,000 mg of calcium daily if you are younger than 50 and 1,200 mg daily if you're 50 or older. Dairy products, fortified juices, leafy greens and calcium supplements are good sources of calcium.
Step 2
Add 400 to 800 international units of vitamin D to your diet daily in the form of fatty fish, fortified milk or supplements. The Linus Pauling Institute also recommends 5 to 10 minutes of sun exposure to bare skin two to three times a week to help your body produce more vitamin D. Vitamin D helps your body process calcium.
Step 3
Eat at least five servings of fruits and vegetables daily. According to the Linus Pauling Institute, fruits and vegetables contain potassium, magnesium and vitamin K, all of which contribute to bone health.
Step 4
Eat at least 46 g of protein daily if you're a woman, and 56 g if you're a man. The Linus Pauling Institute reports that inadequate protein consumption contributes to rapid bone loss and increased fracture risk in older adults.
Step 5
Cut salt intake to no more than 2,300 mg of sodium daily, recommends the University of Illinois Extension. According to the Linus Pauling Institute, excess sodium consumption causes you to secrete more calcium in your urine, which contributes to bone loss.
Things You'll Need
- Calcium
- Vitamin D
- Fruits and vegetables
- Protein
