Strong Bones Need This

Picture this: An attractive woman with silver hair walks down a city block when the columns of a nearby building turn into giant bones. Another few steps down the street, and the woman admires a construction crane whose support pole seems to have been built with the bones of a spine. Sound familiar? That’s because you’ve probably seen this commercial—or one just like it—on your TV screen. And each of them sells the same message: Women, seemingly of a certain age, need to prioritize their calcium intake, and, by association, their bones.

But while images like this may give the impression that women don’t need to worry about bone health until their postmenopausal years, the reality is much different.

Instead, most women actually reach peak bone mass between the ages of 25 and 30, and begin to lose it after age 40, according to the American Academy of Orthopedic Surgeons. One way you can slow this downward spiral? With food. Yes, really! “In general, the more focused you are on whole foods, and the less processed the diet, the better it will be for your bone health,” stresses Marissa Licata, RD, a dietitian at Northwell Health’s Katz Institute for Women’s Health.

According to Licata, healthy bones need a well-balanced diet rich in low-fat dairy, fish, fruits, vegetables, whole grains, and healthy fats (like olive oil). Getting enough calcium is the name of the game here–women under age 50 need 1,000 mg of calcium each day and those over 50 should aim for 1,200mg a day. According to one study, women who followed this eating pattern lost less bone density over six years compared to those who ate more high-fat, processed diets.

It’s a lot to take in–literally. Not sure where to start? Here’s Licata’s best advice on how to make it happen:

Low-fat dairy. With a cup of skim milk averaging about 300 mg of calcium, it’s a great choice. Low-fat yogurt is also full of calcium, but opt for the regular variety as opposed to Greek, which doesn’t have as much of the mineral. Hard cheeses like parmesan are also strong contenders, as they have more calcium than softer cheeses such as brie (another bonus: They’re also low in lactose, which can make them easier to digest if you’re lactose intolerant). Many dairy products are also fortified with vitamin D, which is important for bone health, as well.

Salmon. This fatty fish is an excellent source of vitamin D: A 3-ounce cooked serving contains 570 IU of vitamin D, or roughly 70% of the recommended daily value. The canned variety (with bones) is also rich in calcium.

Dark leafy greens and vegetables. Mix up your salads with a variety of dark, leafy greens like spinach, kale, or Swiss chard. They provide calcium as well as vitamin K, another nutrient required for bone health. Research from the Nurses’ Health Study has found that women low in this superstar vitamin were more likely to experience a hip fracture.

Fortified foods. You can get your calcium from some surprising places, including certain cereals, orange juices, and nut milks that are fortified with the mineral. A cup of fortified whole grain cereal with a cup of milk, for example, can add up to anywhere from 400 to 600 mg of calcium.

Almonds. Out of all the nuts, almonds are the richest in calcium: 1 ounce, or about 22 nuts, delivers 75 mg of calcium. Plus they make a satiating (and tasty) snack. Another option: almond butter. Two tablespoons provide 80 mg of calcium.

Beans. A 4-ounce serving provides about 60 mg of calcium, and it’s also rich in magnesium, a nutrient your body needs to help it use calcium. Be sure to soak them in water before you eat them to remove phytates, a substance on beans that can interfere with calcium absorption.

Alcohol and coffee. The National Osteoporosis Foundation recommends no more than two to three alcoholic beverages a day, and to keep your coffee intake to under three cups a day. More than that may interfere with calcium absorption and contribute to bone loss. (Sorry!)

Soft drinks. Some studies suggest a correlation between colas and bone loss. This is most likely due to caffeine and phosphoric acid found in colas, which (in high amounts) can leach calcium from bones. So consider forgoing that Diet Coke for a refreshing glass of bone-friendly milk or calcium-fortified OJ.

Processed foods. These tend to have a lot of salt, which causes your body to lose calcium and can lead to bone loss. Not sure if a food is off limits? Check the nutrition facts label–if a food contains more than 20% sodium daily value, skip it.

Red meat. It’s true that many people, especially older adults, don’t get enough protein in their diets, which can raise the risk of fractures (your bones are actually made up largely of protein). But you don’t want to overdo it, either. If you’re on a high-protein diet to try to lose weight, it can have the same effect as phosphoric acid by removing calcium from your bones. Focus on other sources of protein, like fatty fish, low-fat dairy, or plant sources like beans, nuts, and tofu.

Wheat bran. Surprised? Wheat bran is a high-fiber food that’s actually good for you. But similar to beans, it contains high levels of phytates, which can interfere in the absorption of calcium. In fact, if you’re eating a bowl of wheat bran cereal with milk for breakfast, you’re not getting the full benefit of all that milk you poured in.

While 1,000 to 1,200 mg may sound like a lot of calcium, it’s actually relatively easy to get to. Here is Licata’s suggestion for a day of calcium-rich eating:

• Breakfast: Slice of whole grain bread topped with a half cup of part skim ricotta cheese. (Total calcium: around 380 mg)
• Lunch: Kale salad topped with 4 ounces of tofu and a tablespoon of slivered almonds. (Total calcium: around 300 mg)
• Afternoon snack: An orange and handful of almonds. (Total calcium: 55 mg)
• Dinner: 3 ounces of salmon with a side of broccoli rabe. (Total calcium: 210 mg)
• Evening snack: Two dried figs, plus a half cup of skim milk. (Total calcium: 215 mg)

• Learn more about the Katz Institute for Women’s Health.
• Did you know that our hands are more susceptible to injuries than most parts of the body? Learn how to prevent injuries of the hand and wrist.
• What every woman needs to know about osteoporosis.