Dietary Approach for Women's Bone Health
Overview
A
healthy diet is essential for maintaining strong bones throughout life.
However, women are particularly at risk for bone loss due to hormonal changes,
such as those that occur during menopause. This is why it is important for
women to make sure they are getting enough of the nutrients that are important
for bone health, such as calcium, vitamin D, and protein.
Dietary
Recommendations
Calcium: The recommended daily intake of
calcium for women over the age of 50 is 1,200 milligrams (mg). Good sources of
calcium include dairy products, leafy green vegetables, and fortified foods.
Vitamin D: Vitamin
D helps the body absorb calcium. The recommended daily intake of vitamin D for
women over the age of 50 is 600 international units (IU). Good sources of
vitamin D include sunlight, fatty fish, and fortified foods.
Protein: Protein is important for bone health
because it helps to build and maintain bone mass. The recommended daily intake
of protein for women over the age of 50 is 0.8 grams (g) per kilogram of body
weight. Good sources of protein include meat, poultry, fish, beans, and nuts.
Other Nutrients That May Be Important for Bone Health
Magnesium: Magnesium
helps the body absorb calcium and vitamin D. Good sources of magnesium include
leafy green vegetables, nuts, and seeds.
Vitamin K: Vitamin
K helps the body to use calcium properly. Good sources of vitamin K include
leafy green vegetables, broccoli, and Brussels sprouts.
Tips for Getting the Nutrients You Need
ü Eat a variety of
healthy foods from all food groups. This will help you to get
a balanced intake of nutrients.
ü Choose dairy products
that are low in fat and sugar. This includes milk,
yogurt, and cheese.
ü Eat plenty of fruits
and vegetables. Fruits and vegetables are good sources of
vitamins, minerals, and fiber.
ü Choose whole grains over refined grains.
Whole grains are a good source of fiber, which helps to promote bone health.
ü Limit your intake of processed foods, sugary drinks, and
alcohol. These foods can interfere with the absorption of
calcium and other nutrients that are important for bone health.
Additional Tips
·
Get regular exercise.
Exercise helps to strengthen bones and muscles. Aim for at least 30 minutes of
moderate-intensity exercise most days of the week.
·
Get enough sleep. When
you get enough sleep, your body has time to repair and rebuild bone tissue.
·
Talk to your doctor about
whether you should take a calcium or vitamin D supplement.
If you are not getting enough of these nutrients from your diet, a supplement
may be helpful.