Nutrition for bone health – Essential tips for seniors

Bones are a fascinating part of human anatomy. A body has 206 bones, and oddly enough, that’s nearly 100 fewer bones than at birth with 300 bones. The change happens because bones grow, fuse, and regenerate over a lifetime.

Bones provide structure, protection, and movement, but they also store essential vitamins and minerals, and bone marrow which contains red blood cells and platelets. Like every other part of the body, bones need good nutrition to stay strong and regenerate.

Learning about nutrition for bone health during younger years can help prevent bone loss in later years.

As we age, bones weaken and become less dense, which leads to an increased risk of injury and fractures. Bone density starts to decline as young as age 30.¹ Why does this happen? Despite their solid appearance, bones actually live and grow, replacing old bone with new bone. This process is called bone remodeling.

Bones need calcium which comes from food or supplements. If an aging body doesn’t get enough calcium, the body borrows it from the bones, essentially robbing them of strength.  At the same time, an older body slowly loses the ability to make new bones, leading seniors to be at higher risk for injury. 

Osteoporosis, the primary disease that weakens bones, causes approximately 2 million broken bones every year in the U.S.²

Because osteoporosis occurs without real symptoms and happens slowly over time, it’s often referred to as “a silent disease”.

Most seniors may not realize they have weak bones until an incident like a fall occurs, resulting in a broken bone. The elderly are especially at risk due to mobility issues, fall risks, and balance problems. The most common bones to fracture are the hips, wrists, and spine.

While osteoporosis generally doesn’t appear with clear symptoms, seniors will want to be aware of any skeletal changes that may indicate a silent problem—before a bone breaks.³

• Losing more than an inch in height
• Stooping or bending forward
• Lower back pain

Preventing a disease that is “silent” presents a challenge for people of all ages. Age, however, increases the risk and the need to focus more on prevention.

Research from Johns Hopkins Medicine has confirmed the importance of exercise and bone screenings. Results showed that people with strong muscles have higher bone mineral density. Furthermore, routine screenings can help prevent breaks. Participants who were screened were 36% less likely to experience a hip fracture.⁴

Once you’re aware of how bones age and what they need to stay strong, building a bone-healthy diet can be easy. Follow a few key tips for strong bones.

Bones need vitamins and minerals—especially vitamins C, K, and A—magnesium, and potassium. Vegetables and fruits are both good sources for these essential vitamins, are low in fat, and contain phytochemicals which help fight disease.

Protein makes up a large part of a bone’s mass and volume, increasing bone strength and ability to grow. Seniors can find protein sources in meats, plants, and dairy, making it a versatile choice to include in a diet. Fish, poultry, red meats, beans, and nuts are all sources of protein. Milk and yogurt have both protein and calcium. Consider fats as well, eating healthy monounsaturated fats like olive oil.

When thinking about calcium, grains or cereals may not be top of mind. Grains, however, offer indirect benefits when packaged as fortified cereals and breads. When included, grains can increase a balanced diet.

Seniors can find vitamins and minerals like vitamin C and potassium in juices, both of which help boost bone health. However, if you are diabetic, be sure to check the sugar content before using juice as a calcium supplement.  Seniors can choose from a wide variety available from orange juice to prune juice.

Choosing calcium-rich food for seniors is critical. Bones need this mineral to function and remain strong enough to prevent factures. The daily recommendation for calcium is at least 1,000 milligrams. While milk, cheese, and yogurt are calcium-rich foods, other foods such as nuts or green, leafy vegetables like kale, tofu, and cereals are also high in calcium. Supplements are another option for seniors who may not cook a lot or have a big appetite.  Be aware that bones can’t absorb calcium without Vitamin D and magnesium, so speak with your primary care doctor about other dietary recommendations.⁵

Seniors may face challenges when it comes to cooking and the kitchen. Low energy, poor mobility, and income limits may prevent seniors from creating and supporting a stable and healthy diet. Sometimes, seniors may need to include supplements in a routine to get the daily required nutrition.  

When considering supplements, look for those with calcium. Calcium carbonate and calcium citrate are two of the most common. As with any vitamins or supplements, be sure to talk with your doctor about the type and dosage. Generally, 500 milligrams is the average daily amount for an adult.⁶

While nutrition is essential in promoting lifelong bone health, other risk factors exist that may influence a senior’s bone health.⁷

Gender: Women tend to be at greater risk for osteoporosis than men because they tend to be smaller with thinner bone structure.  Women also experience menopause and greater hormonal changes that may affect bone strength.

Genetics: Family history can play a role in how your bones develop and grow.

Lifestyle: Smoking, caffeine, alcohol, and leading a sedentary lifestyle can all contribute to poor bone health over time.

Race: Caucasians and Asians tend to develop bone problems more so than other races.

Osteoporosis prevention for the elderly begins by scheduling screenings years before the disease appears. A bone scan is a painless, routine procedure that a primary care doctor can help schedule with an imaging center or even in a doctor’s office.

Osteoporosis prevention for the elderly begins by scheduling screenings years before the disease appears. A bone scan is a painless, routine procedure that a primary care doctor can help schedule with an imaging center or even in a doctor’s office.

The Bone Health & Osteoporosis Foundation lists guidelines to help you, or a loved one, decide when a bone scan is practical. Here are some basic guidelines:

• Women over age 65 or who are in menopause or post-menopausal
• Men over age 70
• Men over 50 who may have risk factors
• Anyone with a history of breaks of fractures

A scan works just like it sounds—it scans the bones much like an x-ray. The image measures the mineral content of the bones and generates a score. The most common piece of equipment is a Dual-energy X-ray Absorptiometry (DXA) scan. A low score indicates a high risk for fractures. Medicare generally covers scans and doctor’s visits but be sure to check with your provider to see about exact coverage.

Building bone health, even in later years, is more than possible when looking at diet and lifestyle. By choosing calcium-rich foods, staying active, and scheduling bone scans, seniors can help prevent further bone loss and enjoy an active, independent lifestyle as long as possible.

Sources:

1. 13 Strange and Interesting Facts About Your Bones 
2. Understanding Bone Health and Osteoporosis
3. Osteoporosis
4. Osteoporosis: What You Need to Know as You Age
5. Mayo Clinic Q and A: Osteoporosis and a bone-healthy diet
6. 22 Calcium-Rich Foods
7. Osteoporosis