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Background info on bones

Bones mineralize up until about age 30 and start to lose bone density around 35. 

 

 

Bone Fracture Risk Factors

• Previous bone fracture after age 20

• Parent with a bone fracture after age 20

• Steroid use

• Smoking

• Drinking more than two servings of alcohol a day

• Poor Vision 

• Being Tall 

• Losing or even just  maintaining the same weight since age 20

• Being Unable to get up out of a chair without using your hands or arms to assist you

• Having Rheumatoid arthritis

• Advanced age

• Being sedentary 

 

 

Exercise

May be more important than dies when it comes to bone health.

Gives suggestions for some exercises that can stimulate your bones. Even walking four hours per week can decrease hip fracture risk by up to 41%!

Exercises that promote balance help a lot in reducing bone fracture risk factors. 

 

 

Don’t Eat Junk!

Stay away from highly-processed, empty-calorie foods, soft drinks, and sodium-rich foods. 

 

 

Eat Wholesome Foods

Bone-friendly vitamins and minerals can be found primarily in wholesome, minimally processed foods such as vegetables and fruits, whole grains, beans, dairy foods, nuts, seeds and fish.  Certain types of foods have been shown to strengthen bones and prevent bone loss.

 

Calcium isn’t the only “big player” in promoting bone health. Soy foods, hot green tea, (non-red meat) protein, and omega-3 fatty acids can be beneficial as well. 

 

 

Calcium

If you’re eating a healthy diet high in produce, moderate grains, and adequate protein you may only need 700 mg of calcium per day from all sources. If you’re diet is less than optimal, you may need up to 1,000–1,200 mg of sodium. 

 

Some people may need to supplement their diets with calcium. This is something to be discussed with your doctor to address you specific needs. 

 

Vitamin D aids in calcium absorption.

 

If you’re under 30, you should concentrate on building the strongest, densest bones possible. For those over 30, you should work to minimize bone loss. 

 

 

Questions Addressed

What are some particularly great bone-building foods?

Yogurt, milk and cheese (especially harder cheeses)

Almonds and walnuts

Sesame seeds and poppy seeds

Dark green leafy vegetables

Onions and garlic

Citrus fruit

Figs (fresh or dried)

Tofu, edamame, soy nuts and soy milk

Canned salmon and sardines with bones

Fish

White beans and black-eyed peas

Blackstrap molasses

Calcium-fortified juices 

Green tea (hot, not iced)

Whole grains

 

How can parents make sure that their kids are eating enough nutritious foods?

Jessica talks about having family meals and finding a balance of feeding good wholesome foods and including treats here and there. 

 

 

Recipes Mentioned

Sesame Mushroom, Edamame, and Asparagus Sauté

 

 

Contact

Email Jessica at nutrition@gelsons.com

 

 

Disclaimer

Gelson's Registered Dietitian, Jessica Siegel, has a Masters in Public Health. However, she is not a doctor and her nutritional recommendations are not tailored to specific health problems. Always consult your physician before beginning any nutritional program. 

 

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