What Should You Eat to Help Protect Your Bones?

Strength training provides the stimulus that tells your body strong bones and muscles are still required.

Nutrition provides the building materials.

Calcium is important, but healthy bones require more than simply drinking milk or taking a supplement. They also depend on adequate vitamin D, protein, total energy and a balanced diet.

Calcium: The Best-Known Bone Nutrient

Almost all of the calcium in the body is stored in the bones and teeth.

Calcium requirements vary according to age and sex. As a general Australian guide:

• Most adults require approximately 1,000 mg per day

• Women over 50 generally require approximately 1,300 mg per day

• Men over 70 generally require approximately 1,300 mg per day

Australia’s Eat for Health nutrient calculator can provide more specific guidance based on your age and sex.

Good Sources of Calcium

Calcium-rich foods include:

• Milk

• Yoghurt

• Cheese

• Calcium-fortified soy milk

• Other calcium-fortified plant-based milks

• Tinned sardines or salmon eaten with the soft bones

• Calcium-set tofu

• Tahini and sesame seeds

• Almonds

• Beans and legumes

• Some leafy green vegetables

  
  

Dairy products are convenient because they provide calcium and protein together.

People who do not consume dairy can still obtain sufficient calcium, but they need to choose alternatives carefully.

Not all plant-based milks contain much calcium. Look for a product fortified with approximately 120 mg of calcium per 100 mL, and shake the container before pouring because the added calcium can settle at the bottom.

Vitamin D Helps the Body Use Calcium

Vitamin D helps the body absorb and use calcium.

For Australians, the main source of vitamin D is usually sunlight rather than food. However, the amount of sun exposure required varies according to:

• Season

• Skin type

• Age

• Clothing

• Location

• Time spent outdoors

• Individual health factors

People who spend most of their time indoors, cover most of their skin or have darker skin may be at greater risk of vitamin D deficiency.

The solution is not unlimited sun exposure, because excessive ultraviolet exposure increases skin-cancer risk. Anyone concerned about vitamin D should speak with their GP about whether testing or supplementation is appropriate.

Protein Is Also Essential

Bone is not made of calcium alone. It contains a protein framework that gives it strength and structure.

Protein is also needed to maintain muscle—and stronger muscles improve balance, mobility and protection from falls.

Useful protein sources include:

• Fish and seafood

• Lean meat and poultry

• Eggs

• Milk, yoghurt and cheese

• Tofu and tempeh

• Beans, lentils and chickpeas

• Nuts and seeds

Many older adults eat most of their protein at dinner and very little at breakfast or lunch.

A better approach is to include a meaningful source of protein at each main meal.

For example:

• Eggs or yoghurt at breakfast

• Tuna, chicken, cheese, tofu or legumes at lunch

• Fish, lean meat, eggs, tofu or legumes at dinner

• 
  

Avoid Crash Dieting

Very restrictive diets, rapid weight loss and consistently undereating can damage bone and muscle health.

This is particularly important for:

• Older adults with reduced appetite

• People repeatedly following crash diets

• Very lean athletes

• Women experiencing absent or irregular menstrual cycles

• Anyone losing weight unintentionally

Maintaining a healthy weight is valuable, but weight loss should be accompanied by adequate protein, calcium and resistance training to help minimise the loss of muscle and bone.

Supplements Are Not Always Necessary

It is generally preferable to obtain calcium through food because food supplies protein and other nutrients as well.

Supplements may be useful when dietary intake is inadequate, but taking more is not automatically better.

People with kidney disease, a history of kidney stones, elevated blood calcium or other medical conditions should obtain medical advice before taking calcium or vitamin D supplements.

Your Complete Bone-Health Plan

Strong bones depend on several habits working together:

• Perform progressive strength training at least twice per week

• Include appropriate weight-bearing activity

• Practise balance regularly

• Eat calcium-rich foods throughout the day

• Include protein at each main meal

• Maintain adequate vitamin D

• Avoid smoking

• Limit excessive alcohol

• Avoid severe or repeated crash dieting

• Reduce trip hazards around the home

• Discuss personal risk factors with your GP

• Take prescribed osteoporosis medication as directed

• 
  

This Week’s Action

For the next three days, write down your main sources of calcium and protein.

Ask yourself:

• Am I eating calcium-rich foods several times each day?

• Do I include protein at breakfast, lunch and dinner?

• Is my plant-based milk fortified with calcium?

• Am I eating enough to maintain muscle?

• Have I considered whether I may be low in vitamin D?

The goal of looking after your bones is not merely to achieve a better number on a scan.

The real goal is to remain strong enough to travel, work, exercise, climb stairs, carry shopping, enjoy time with family and live independently.

It is never too early—and rarely too late—to start taking bone health seriously.

Kind regards,

Dirk Hansen

DirksHealth