Eat to sustain your bones when aging

We know the importance of bones for they give the body structure. Experts advise that we take steps to build strong and healthy bones during childhood and adolescence; and, as we age, there are also steps one must take to protect them and keep them in top health.

In men, physicians say, bone mass peaks around age 20, after which subtle bone mass loss sets in, worsening as the decades fly by. Scientists say eating calcium-rich foods and getting enough vitamin D are some ways to prevent bone mass loss and ensure bone health for life.

Experts say men’s bone loss is almost always due to testosterone deficiency.

As for women, being female puts you at risk of developing osteoporosis and broken bones. This is because women tend to have smaller, thinner bones than men.

 Oestrogen — a hormone in women that protects bones — decreases sharply when women reach menopause, and this can result in bone loss. “Within five or seven years after menopause, a woman can lose up to 20 per cent of her bone density. This is why the chance of developing osteoporosis increases as women age

You are never too young or old to take care of your bones. Bones grow continually over an individual’s lifetime, sequel to a natural process called remodeling. Here, old bone cells slough off and new bone cells grow to replace them.

However, in order to make new bones, your body needs plenty of calcium and vitamin D

In order for calcium to help maintain healthy bones, adequate amounts of vitamin D3, zinc, magnesium, manganese, and other nutrients should be available so that calcium and phosphorus can be incorporated into the bone matrix.

Foods to eat include fatty fish such as tuna, mackerel, and salmon; foods fortified with vitamin D, such as some dairy products, orange juice, soy milk, and cereals; beef liver, egg yolks, okra, spinach, nuts, chicken, beans, whole grains, etc.