Younger people have higher bone mass because their bodies create new bone more quickly than they destroy it. As you grow older, bone mass decreases more quickly than it increases, which could result in weakening bones. In addition to age, other factors that affect bone health include gender, race, family history, and body frame size. However, bone loss cannot be avoided. But there are some strategies to strengthen your bones and slow down bone aging.
Adding more minerals that are good for your bones into your diet will help you maintain good bone health.
It isn’t just about what you eat; it also involves what you drink. Here you will learn more about drinking behaviors that can maintain bone health and delay aging.
Drink Fortified Milk or Milk Alternatives
Drinking milk is one effective approach to giving your bones essential nutrients, according to Dunn (and, in all honesty, your mother).
He also says that fortified milk and milk replacements include vitamin D, protein, and calcium to help your bone health.
Fortified milk is cow’s milk that has been supplemented with extra vitamins and minerals that are not present in significant quantities naturally in regular milk. You can get milk substitutes with added vitamins if you just don’t like cow’s milk. These substitutes of milk contain substitutes made from plants, such as soy, oat, rice, coconut, cashew, and almond.
Add Dairy to Your Smoothie
If milk isn’t your favorite type, there are still ways to incorporate it into your diet. Dunn adds that a wonderful method to maintain strong bones is to include some form of dairy in your smoothie.
Reduced-fat milk, yogurt, and even fortified soy milk are all excellent sources of protein, calcium, and vitamin D—all of which are essential for building strong bones.
According to the journal Nutrition Today, protein makes up around one-third of bone mass and about half of the bone volume. Additionally, dietary protein is a vital ingredient for bone health, and it helps in osteoporosis prevention.
Include Green Leafy Vegetables
There are, fortunately, other ways to get your calcium if dairy products are entirely off-limits for you.
Dunn says, “Spinach and other green leafy vegetables are a wonderful source of calcium.” Spinach is a particularly good leafy green to add to your smoothie since, once it’s mixed with other ingredients, you might not even taste it, but you’ll still benefit nutritionally.
She does, however, caution against eating a lot of spinach because it has a lot of oxalates, a naturally occurring substance that binds to calcium and may cause kidney stones.
Another fantastic leafy green as an alternative to spinach is kale. The majority of people should take 2,500 mg of calcium per day. Another great source of calcium suitable for smoothies is half a cup (100 mg) of kale, which has 254 mg, or 10% of your daily requirement.
Intake of Prune Juice and Other Fruits
According to Dunn, fruits are excellent pH equalizers that support balanced pH levels, which help maintain calcium levels. Prunes are one fruit that is particularly beneficial for enhancing bone health. Eating approximately 6 to 12 prunes daily may reduce inflammation disruptions contributing to bone loss in postmenopausal women. Try drinking fortified orange juice, which offers 350 mg of calcium, or around 25% of your daily dose, if the thought of prunes makes you gag. Plus, it’s loaded with vitamin C, another essential mineral for preserving bone health.