7 TIPS FOR STRONG AND HEALTHY BONES

Bones are living structures that are constantly regenerated. Here are seven tips to help your bones regenerate and stay healthy.

STAY ACTIVE

Engaging in regular physical activity is beneficial for bone regeneration. Weight-bearing exercises, such as walking, dancing, skating, and ball sports, are particularly effective in strengthening bones by requiring them to support your body weight.

In addition to weight-bearing exercises, activities that focus on muscle strengthening and balance improvement are recommended to reduce the risk of falls and fractures. Tai chi and yoga are examples of activities that enhance muscle strength and balance, suitable for individuals of all ages.

By comparison, RA affects only 1% of Canadians (approximately 300,000 people), primarily women (two women for every man).

EAT A DIET RICH IN CALCIUM

Ensuring an adequate intake of calcium is crucial for maintaining bone health. Incorporate calcium-rich foods into your daily diet, such as:

Milk, yogurt, or cheese
Fortified plant-based beverages (e.g., soy or rice beverage) or orange juice
Fatty fish like salmon or sardines
Dark-green vegetables (e.g., broccoli, kale, spinach)
For individuals up to the age of 50, the recommended daily calcium intake is around 1,000 mg. Those over 50, particularly women, should target a daily intake of 1,200 mg to support bone health.

EAT A DIET RICH IN VITAMIN D

Vitamin D plays a crucial role in enhancing calcium absorption from the foods you consume. Health Canada recommends a daily intake of around 600 IU of vitamin D for adults (increased to 800 IU after the age of 70).

The primary source of vitamin D is sunlight exposure. If, due to health reasons, you have limited outdoor activities or consistently use sunscreen, it’s important to ensure your diet is abundant in vitamin D.

In Canada, vitamin D fortification is mandatory in milk and margarine. Some other foods, such as plant-based beverages and calcium-fortified juice, undergo voluntary fortification. Fatty fish and egg yolks are the only natural sources of vitamin D.

For personalized advice on calcium and vitamin D intake, consulting with a registered dietitian is recommended.

LIMIT YOUR CAFFEINE INTAKE

Too much caffeine in your diet can interfere with the absorption of calcium. Avoid exceeding 400 mg of caffeine a day (approximately two or three cups). Remember that cola-type soft drinks and energy drinks can also contain large amounts of caffeine.

DRINK ALCOHOL IN MODERATION

Adhering to Canada’s recommended guidelines for alcohol consumption is crucial to mitigate the impact on bone health. It is advised that:

Women should limit their alcohol intake to no more than 2 drinks per day, with a maximum of 10 drinks per week.
Men should restrict their alcohol consumption to no more than 3 drinks per day, not exceeding 15 drinks per week.

BUTT OUT!

Avoiding and discontinuing smoking is crucial as tobacco use accelerates bone loss and heightens the risk of fractures.

CONSULT YOUR PHARMACIST

If your diet does not satisfy all your vitamin D and calcium requirements, your pharmacist can recommend a supplement that meets your needs.

If you want to quit smoking, talk to your pharmacist. They can recommend smoking cessation aids to help you butt out for good!