Alcohol Drinking Habits to Prevent Bone Aging – Eat This, Not That

When you’re younger, your body builds new bone faster than it breaks down old bone, which increases bone mass. But as you get older, bone mass is lost faster than it is createdwhich can lead to weakened bones. Age is not the only factor; gender, race, family history and body size also affect bone health. The good news is that while you can’t completely prevent some degree of bone loss over time, there are ways to strengthen your bones and slow bone aging.

What you eat and drink can be a major factor in bone health, which includes incorporating more bone healthy minerals in your diet. And it’s not just what you eat, it’s also what you drink. We spoke with Brittany DunnMS, RDN, CDand member of our Advice from medical expertsto learn more about eating habits that can help keep your bones healthy and prevent aging.

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According to Dunn (and honestly, your mother), drinking Milk is a good way to deliver important nutrients to your bones.

“Fortified milk and milk alternatives contain vitamin D, calcium and protein to support bone health,” says Dunn.

Fortified milk is cow’s milk that contains additional vitamins and minerals not naturally found in significant amounts in regular milk. If you’re lactose intolerant or just don’t like cow’s milk, you can find milk alternatives that also contain additional vitamins. These include plant-based milk options like soy, oatsrice, coconutcashew nuts and almond.

How do you know if your milk is fortified? You should be able to tell from the label. And for those who don’t like either of these milk options, Dunn recommends kefir—a “yogurt drink” packed with probiotics.

pour the nut milk alternative into the smoothie in a blender
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If you don’t like your “pure” milk, don’t worry, there are other ways to mix it into your diet. Dunn points out that adding some type of dairy to your smoothie is a great way to help keep bones healthy.

Options like low fat milk, yogurtand even fortified soy milk are all great sources of calcium, vitamin D, and protein, all of which are great for building strong bones!

According to the review food today, protein makes up about 50% of bone volume and about one-third of bone mass. And since dietary protein is an essential nutrient for bone health, it can help prevent osteoporosis.

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If dairy is completely out of the question for you, luckily there are other ways to get your calcium intake.

Spinach and other green leafy vegetables are a good source of calcium,” says Dunn, adding that spinach is a particularly good leafy vegetable to add to your smoothie because you might not even taste it once it’s mixed with other ingredients. , but you will still reap the nutritional benefits.

However, she warns that spinach contains a high amount of oxalate, a natural compound that binds to calcium, which can potentially lead to the formation of kidney stones.

As an alternative to spinach, another great leafy vegetable to consider adding to your diet is kale. It is recommended that most people consume 2500 mg of calcium per day. Half a cup (100 mg) of kale contains 254mg Calciumthat’s 10% of your daily intake, making it another great source of calcium that’s also great for smoothies.

RELATED: 5 Best Foods to Protect Your Bones from Aging, Says Dietitian

prunes
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According to Dunn, fruits work as great digestive equalizers that support balanced pH levels which, in turn, help maintain calcium levels.

A particularly useful fruit for improving bone health is prunes. According to a study published by the Pennsylvania State University Integrative and Biomedical Physiology Program and Departments of Nutritional Sciences and Kinesiology, eating about 6 to 12 prunes a day can help reduce inflammatory disturbances that can contribute to bone loss in postmenopausal women. If the thought of prunes makes you cringe, try drinking it. fortified orange juice, which provides 350 mg of calcium, or about 25% of your daily intake. As a bonus, it’s packed with vitamin C, another important nutrient for the maintenance of bone health. You’ll get 100% of your recommended daily intake in just one serving, which is a win-win. And again, you can combine fruits together in a smoothie to maximize the benefits of each ingredient. You won’t even taste the prunes!

Kayla Garritano

Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more

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