Drinking Habits to Prevent Bone Aging – Don’t Eat This

When you’re younger, your body builds new bone faster than it breaks down old bone, which increases bone mass. But as you age, you lose bone mass faster than it forms, which can lead to weaker bones. Age is not the only factor. Gender, race, family history, and body size also influence bone health. The good news is that while you can’t completely prevent a certain degree of bone loss over time, there are ways to strengthen your bones and slow bone aging.

What you eat and drink can be a major factor in bone health, which includes incorporating more bone-healthy minerals into your diet. And it’s not just about what you eat – it’s also what you drink. we talked with Brittany Dunn, MS, RDN, CDand a member of our Medical Expert Council, to learn more about it Drinking habits that can help keep your bones healthy and prevent aging.

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According to Dunn (and frankly, your mom), drinking milk is a good way to deliver important nutrients to your bones.

“Fortified milk and milk alternatives contain vitamin D, calcium, and protein to support bone health,” Dunn says.

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Fortified milk is cow’s milk that contains additional vitamins and minerals that are not naturally found in large amounts in regular milk. If you are lactose intolerant or do not like cow’s milk, you can find milk alternatives that also contain additional vitamins. These options include plant-based milks such as soy, oats, rice, coconut, cashews, and almonds.

How do you know that your milk is fortified? You should be able to distinguish it from the label. And for those who don’t like any of those milk options, Dunn recommends kefir — a “drinkable yogurt” full of probiotics.

Pour the nut milk substitute into the smoothie in the blender
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If you don’t like “straight” milk, don’t worry, there are other ways to mix it into your diet. Dan points out that adding some form of dairy to your smoothie is a great way to help your bones stay healthy.

Options like low-fat milk, yogurt, and even fortified soy milk are all great sources of calcium, vitamin D, and protein – all great for developing strong bones!

According to the magazine Today’s NutritionProtein makes up about 50 percent of bone volume and about a third of bone mass. And since dietary protein is a key nutrient for bone health, it may be able to help prevent osteoporosis.

leafy vegetables
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If dairy is totally off-topic for you, luckily, there are other ways to get your calcium intake.

“Spinach and other leafy greens are a good source of calcium,” Dunn says, adding that spinach is an especially good leafy green to add to your smoothie, because you may not taste it just by mixing it with other ingredients, but you’ll still reap the nutritional benefits.

However, she cautions, spinach is high in oxalate — a natural compound that binds to calcium, which can lead to kidney stone formation.

As an alternative to spinach, another type of great green leaf that you should add to your diet is kale. It is recommended that most people consume 2,500 mg of calcium per day. Half a cup (100 mg) of kale contains 254 mg of calcium, or 10 percent of your daily intake, making it another excellent source of calcium that’s also juice-friendly.

RELATED: 5 Best Foods to Keep Your Bones From Aging, Says a Dietitian

peach
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According to Dunn, fruits act as wonderful digestive neutralizers that support balanced pH levels which in turn help maintain calcium levels.

Peach is one fruit that is particularly beneficial for improving bone health. According to a study published by the Integrative Physiology and Biomedicine Program and the Departments of Nutrition and Kinesiology at Penn State University, eating approximately 6 to 12 prunes daily may help reduce inflammatory disorders that may contribute to bone loss in postmenopausal women. . If the thought of prunes makes you feel bad, try drinking fortified orange juice, which provides 350 mg of calcium, or roughly 25% of the daily value. As a bonus, it’s packed with vitamin C, another important nutrient for maintaining bone health. You’ll get 100% of your recommended daily intake in just one meal, which is a win-win situation. And again, you can combine the fruit together in a smoothie to maximize the benefits of each ingredient. You won’t even taste a plum!

Kayla Garitano

Kayla Garitano is a staff writer who tackled this, not this! She graduated from Hofstra University, majoring in journalism and majoring in marketing and creative writing. Read more