You're never too young to be kind to your bones. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, females gain most of their bone mass by age 18 and males by 20. Bone mass peaks by age 30. If you do not nurture your bones during teen and young adulthood, you risk a deficit that can result in osteoporosis later in life. However, bone is living tissue. Old bone continually breaks down and new bone forms. So regardless of age, there are many things you can do to maintain and even increase bone mass.
Eat for Your Bones
Calcium and vitamin D are important nutrients for bone health, but not the only ones. Brown University's Health Education website advises people ages 19 to 50 should have a daily intake of 1,000mg of calcium and 400 to 800 IU of vitamin D. People diagnosed with lower than normal bone density need 1500mg of calcium daily.
Calcium is easily gotten from diary products, as 8 oz. of milk contains 300mg of calcium. If you don't like milk or are lactose intolerant, 8 oz. of calcium-fortified soy milk or orange juice offers the same amount. Other good sources are yogurt, cheese, sardines and salmon with bones, almonds and tofu. Dark green vegetables, such as broccoli, contain calcium, but it is not easily absorbed. However, they are still good for bones because they are rich in vitamin K.
The best way to get vitamin D is from the midday sun and it only takes 10 minutes without sunscreen. However, in northern latitudes, it's impossible to get enough from sunshine during the winter and people spend much of their time indoors, even during the summer. With age, the body becomes less efficient in synthesizing vitamin D from sunshine. As a result, people of all ages are often deficient. Get sun when you can and take a supplement. If you think you might be deficient, your doctor can perform a blood test called 25-hydroxyvitamin D and, if needed, prescribe high-dose supplements.
Other nutrients for bone health are boron, copper, fluoride, iron, isoflavones, manganese, magnesium, potassium, protein, zinc, phosphorus and vitamin K. Most people get enough of these nutrients, but those who do not eat leafy green vegetables, nuts or whole grains may be deficient in magnesium. There is some question that phosphorus in soft drinks may harm bones, but it may be because soft drinks often replace milk in the diet, notes the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Get Moving
Aerobic exercise is good for cardiovascular health, but bones need weight-bearing exercise. Weight-bearing exercise puts tension on the muscles and bones, which stimulates bones to increase density. Good exercises are brisk walking, jogging, aerobics, dancing, racket sports and weight training.
Break Bad Habits
Smoking, alcohol and caffeine are bad for bones. Stop smoking for your bones, and your health in general. If you use alcohol and caffeine, reduce your intake or give it up entirely as even moderate amounts interfere with calcium absorption.
