Are You Building Better Bones?

Building Better Bones

By age 20, a person’s bones have reached 90 percent of their peak mass.

While it is never too late to take steps to improve your bone health, parents should ensure their children receive adequate calcium and vitamin D intake during youth, while the bones are in their most critical stages of development.

“If you do not supply your body with enough calcium and vitamin D, bones become brittle and prone to breaking,” says Nora DiLaura, RD, CDE, Dietitian on staff at Crittenton. “Considering that 55 percent of people above age 50 are at risk for developing osteoporosis, it’s important to establish optimal bone health at an early age.”

Follow these helpful tips to help ensure you maintain strong, healthy bones.

• Eat three to five servings of vegetables and two to four servings of fruit each day. We always knew that eating fruits and vegetables had many benefits, but now we can add bone health to the list.
• Get your daily dose of calcium and vitamin D either through dairy foods or other fortified foods such as soymilk, juice, or a supplement that contains both.
• Get plenty of exercise. Weight-bearing exercise, such as walking, builds strong bones. Strive to exercise three to five times per week for a minimum of 30 minutes.

According to the Institute of Medicine, adults younger than 71 need no more than 600 international units of vitamin D per day and should consume 700 to 1,300 milligrams of calcium each day for optimal bone health.