By Lizzie Streit, MS, RDN, LD 

Keeping your bones healthy and strong reduces the risk of osteoporosis and fractures and allows you to remain active throughout your life. This is not only good for overall health but can also improve quality of life.  

While some factors that influence bone health are out of your hands, such as family history and age, there are plenty of things you can do to maintain strong bones. In light of National Osteoporosis Awareness and Prevention Month, read on to learn about diet and lifestyle factors related to bone health. 

Bone Health and Diet 

Eating a healthy diet that’s rich in bone-strengthening nutrients is key to maintaining a strong skeleton. In particular, aim to get enough calcium, vitamin D, and magnesium. These nutrients contribute to optimal bone health. 

Adults need between 1,000 and 1,200 mg of calcium per day. Food sources of calcium include dairy products, tofu, almonds, collard greens, kale, canned salmon and sardines with their bones, chia seeds, and figs. 

Vitamin D needs range from 600 to 800 international units (IU) per day for adults. Unfortunately, it can be difficult to meet vitamin D needs from diet alone. Oily fish, eggs, and fortified foods are some of the only sources of vitamin D.  

Your body can also produce vitamin D when exposed to sunlight. Aim to spend 15 to 20 minutes in the midday sun, preferably with your arms exposed, on most days. This may not always be possible, especially for those who have fair skin and live in areas with long and harsh winters. In these instances, speak with your doctor about taking a vitamin D supplement.  

To meet magnesium needs, adults need between 310 and 420 mg per day. You can get magnesium from leafy greens, nuts, seeds, legumes, avocado, dark chocolate, and whole grains.  

Certain dietary habits may also worsen bone health. For example, excess consumption of alcohol, caffeine, or sodium may lead to increased excretion or inhibited absorption of calcium. However, the effects of caffeine and sodium in particular appear to only be a concern if you are not meeting calcium needs. Ensuring that you get adequate amounts of all micronutrients, especially calcium, is the one of the most important steps in maintaining overall and bone health. 

Bone Health and Lifestyle 

In addition to diet, lifestyle factors play a role in bone health. Regular physical activity, including weight-bearing and resistance exercises, is recommended for keeping bones strong and healthy. These types of activities include walking, running, dancing, and lifting weights. Finally, smoking can lead to poor bone health. 

Osteoporosis Prevention 

Implementing the aforementioned nutrition and lifestyle choices is an excellent way to prevent osteoporosis and other bone issues. Osteoporosis occurs when the bones become “porous” and fragile, resulting in an increased risk of fractures. Individuals who develop osteoporosis should also aim to get enough calcium and vitamin D and engage in weight-bearing exercises, in addition to working with their doctors to manage complications. 

Note from Healthy For Life Meals: Eating a healthy and nutritionally balanced diet is a major part of maintaining optimal bone health. Get started with one of our 1200 calorie or 2000 calorie traditional plans or our 1500 calorie vegetarian plan today.