Keeping Bones Strong – Harvard Health

Once for ounce, the bone supports as much as the reinforced concrete. However, unlike the reinforced concrete, the bone is a living tissue. It serves as a deposit of minerals that the rest of the body can use, lending them continually and replacing them. Bones also become stronger when they are "stressed" by physical activity and can repair themselves when they are injured.

The construction and destruction of bone tissue is called remodeling. This process is ongoing throughout your life. In the beginning, your body rebuilds more bone than it demolishes. As a rule, a person reaches his peak bone mass around the age of 30. In women, bone mass usually remains stable for about 20 years until menopause, when bone loss is much faster than replacement. When bone loss is important, osteoporosis results (which means "porous bone"). Bone loss usually starts later for men – usually in the late 1950s – and progresses more slowly than in women. But men can also suffer from osteoporosis.

When you suffer from osteoporosis, you can no longer rely on your skeleton to endure even the routine stress. A twist, a bend, an unexpected jolt – everything can break a vulnerable bone.

Diet and exercise are two essential factors to minimize bone loss.

Osteoporosis and diet

Calcium is the building material of strong bones. Vitamin D helps the intestines to absorb calcium in the blood, which passes it to the bones, muscles and other tissues of the body.

According to the National Osteoporosis Foundation (NOF), men and women aged 51 and over are expected to consume 1,200 milligrams (mg) of calcium daily. It is best that your nutrients come from a balanced and nutritious diet. Dairy products provide the most concentrated sources of calcium. But you can also find calcium in tofu, almonds, spinach, kale, broccoli, enriched orange juice and canned fish containing soft bones (such as sardines and salmon).

In addition, the NOF recommends 800 to 1,000 international units (IU) of vitamin D per day for men and women 50 years and older. There are few good dietary sources of vitamin D, such as eggs, saltwater fish and liver. As a result, most people find that they need a supplement. Your body will absorb and use more easily the form of vitamin D called cholecalciferol (or vitamin D).₃), then look for a D₃ extra charge.

Vitamin K also helps keep bones strong. This vitamin is found in leafy greens and cruciferous vegetables. A cup of fresh raw spinach will provide more than enough. The same goes for a generous serving of broccoli or cooked Brussels sprouts.

Osteoporosis and exercise

Weight-bearing exercises – movements that force a part of your body to act against gravity – encourage the bones of this area to strengthen their strength. Weight bearing exercises include all activities for which your body has to support its own weight, for example tennis or running. However, if you know that you have osteoporosis, you will need to start with milder activities, such as tai chi or walking, and consult your doctor before starting an exercise program.

For more information on staying healthy and active as you get older, read on Live better, live longer, a special report on the health of Harvard Medical School.