We’ve all been there before, stagnant
at the dinner table with moms voice in the background saying, “You can’t leave
until you drink your milk and eat your veggies.” Well, turns out, you should
have listened to your mother.
The latest research findings reveal
that we have a relatively short window of opportunity to maximize our bone
mineral acquisition (or bone density). Once we reach our mid-twenties bone
density slowly decreases while bone mass continues to increase. Just to clear
up some confusion, bone density occurs early in life until about our
mid-twenties and it’s the composition of our bones. Bone mass is more about
maintaining the strength and quality of our bone density after our mid-twenties.
If you’re reading this and you are thirty or older, your body has most likely
transitioned from maximizing bone density to maintaining strong bones.
I am just as guilty as the rest of
us. When I was younger I was always playing a sport and busy being a teenager.
Consuming adequate calcium and vitamin D daily wasn’t even on my mind. Only 42% of teenage boys and 13% of teenage
girls get the recommended daily intake of calcium per day. However, there is some good news! While your
window of opportunity may have expired to increase bone density, there are
several things you can do to maintain strong bones.
Tips to strong bones:
·
Continue to consistently consume calcium and
vitamin D daily.
·
Take it easy on the coffee or caffeine. Trust
me, it pains me to recommend cutting back on coffee. I am a coffee lover but excessive amounts of
caffeine can increase urinary calcium losses. However, if you consume adequate amounts of
calcium through your diet, it shouldn’t be of concern.
·
Pick up those weights! Consuming calcium without
exercising won’t result in maximizing bone mass, just as eating large
quantities of protein won’t result in strong muscles.
·
Just as mom once said, drink your milk and eat
your veggies.
o
Sources of calcium: leafy greens such as kale,
milk, yogurt, sardines, salmon, dry milk powder, and some fortified foods.
o
Dietary vitamin D typically has a more exclusive
list including salmon, tuna, eggs, fortified dairy, and shiitake mushrooms.
·
Chill out on the added sodium (table salt). If
you consistently eat out at restaurants or add salt to your food I’m talking to
you. Sodium is important in your body but excessive amounts can not only lead
to hypertension as age increases but also can increase urinary calcium
excretion.
Gradually incorporate these tips into your lifestyle for
long-lasting and sustainable lifestyle changes.
It’s never too late to maintain your bone density!
Sources: Food and
Nutrition Magazine – May/June 2016 Issue
SCAN Allison Bokenkotter is a new RD in Cincinnati, Ohio. You can find her on LinkedIn: Allison Bokenkotter.
