3 Nutrients to Keep Your Bones Healthy as You Age

As we age, bones tend to weaken. . Largely because the body breaks down more bone tissue than it can build.

However, this can increase the risk of several diseases .

One of them is osteoporosis, which makes bones fragile to the point that “a fall or slight stress, such as bending over or coughing, can cause a fracture,” details an article in the Mayo Clinic .

“Bone fractures, especially of the spine or hip, are the most serious complications of this diagnosis. . Hip fractures are often caused by falls and can lead to disability and even an increased risk of death within the first year following the injury,” explain experts at the medical center.

Furthermore, they demand that “In some cases, fractures of the bones of the spine can occur even if you have not fallen” .

“The bones that make up the spine, called vertebrae, They can become so weak that they collapse, leading to back pain, loss of height and a stooped posture. “, they add.

Disease prevention is just one reason why It is essential to take care of the health That is to say .

In this sense, the scientist of the USDA Nutrition Center of Tufts University, Bess Dawson-Hughes, explained to the New York Times What The best time to strengthen bones is during adolescence, when the body is growing. .

Although age, gender and genetics influence this area, he stressed that There are methods to slow bone loss from middle age .

Two of the most important are: practice exercise regularly and equip yourself with a food healthy and balanced .

Regarding this last area, you will find below some Nutrients that help maintain healthy bones aging according to specialists listed in the American newspaper.

Sue Shapses, a nutritional science researcher at Rutgers University, explained that the body extracts minerals from bones when it does not get enough calcium from food .

This can weaken them, while the ability to absorb it also decreases with age .

THE National Institutes of Health United States National Institutes of Health (NIH) states that Women ages 19 to 50 need 1,000 milligrams of calcium a day, and 1,200 if they are 51 or older. .

On another side, Men aged 19 to 70 need 1,000 milligrams, and 1,200 if they are older. .

Doctors consulted by the Times assured that —if possible— it is ideal to cover this intake through food, i.e. not through supplements .

Connie Weaver, a researcher at San Diego State University, said some calcium-rich foods are dairy products like milk and yogurt .

To these are added others such as tofu, calcium-enriched vegetable milks, sardines and green leafy vegetables like kale.

However, Weaver stressed that If calcium needs cannot be met through diet alone, calcium supplements may help . Of course, Dawson-Hughes clarified that it is important that the recommended amounts are adhered to.

It plays a fundamental role in strengthen bones because it helps the body absorb calcium from food .

Among those rich in vitamin D are: salmon, canned tuna, egg yolks and milk .

In addition to those who are enriched by it, such as some vegetable milks, cereals or orange juice .

Sue Shapes explained that People aged 1 to 70 need 600 IU (international units) per day and those over 70 need 800 IU. .

However, he said that Meeting these needs with food alone can be difficult for most .

This is why he recommended Consult a healthcare professional to assess your particular case and the best ways to address it. .

A meta-analysis published in the Journal of Computational and Structural Biotechnology In 2019, he declared that There is a relationship between higher protein consumption and stronger bone structure .

Shivani Sahni, an associate professor at Harvard Medical School, explained that they serve the function of help absorb calcium in the intestine and expel it in the urine .

For this reason, it is important maintain adequate levels of calcium and protein to strengthen bones.

Experts said that Most adults need 0.36 grams of protein per kilogram of body weight per day. .

Some foods high in protein are Greek yogurt, salmon, chicken, eggs, almonds, milk and lentils .

Sahni stressed that diets that include a variety of fruits and vegetables can contribute to bones.

Similarly, University of Massachusetts academic Kelsey Mangano added to the aforementioned media that These foods, along with nuts and legumes, are rich in magnesium and potassium. elements associated with reinforcement.

In addition, he stressed that to prevent bone loss It’s not enough to take care of your diet .

Moreover, it is extremely relevant regular exercise .

From World Health Organization (WHO) recommends at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for adults .

For children and adolescents, they recommend an average of 60 minutes per day .

“Exercise and a nutrient-rich diet with adequate calcium, vitamin D and protein They are the basis of healthy bones “, Dr. Shapes stressed.

And while these points benefit bone structure, he stressed that They also benefit “several organs of the body” .

It should be remembered that it is always recommended Consult a specialist if you have any doubts about your health and in areas such as diet .