Love the Bones You're With 

Protect your bones with a healthy diet, regular exercise and supplements.

Written by Melissa Bean Sterzick 

A good diet, regular exercise and supplements combine to help older adults maintain the health of their bones. As we age, bones gradually weaken and become more susceptible to fractures and osteoporosis. Recovering from broken bones becomes more challenging and can lead to a loss of independence and mobility.

Fortunately, actions that support healthy bones are easy to incorporate into your daily routine, including a walk around the block, eating a salad with lunch and taking your vitamins. Physical therapist Aaron Bright, pharmacist Mei Tsai and dietitian Rebecca Tran all serve the South Bay community through their affiliation with Torrance Memorial. Here they share their expertise in strengthening and protecting bone health.

Dietitian Rebecca Tran

What should older adults eat to strengthen and protect their bones? 

Good sources of calcium include dairy products, almonds, broccoli, kale, cooked spinach, canned salmon with bones, sardines, tofu prepared with calcium sulfate, and fortified orange juice. The Recommended Dietary Allowance for adults ages 19 to 50 and men ages 51 to 70 is a daily calcium intake of 1,000 mg. For women ages 51 and older and men ages 71 and older, the recommended daily intake is 1,200 mg.

Consider your vitamin D intake, as it aids calcium absorption. Vitamin D sources include oily fish like salmon, trout, whitefish and tuna, as well as mushrooms, eggs and fortified foods such as milk, cereals and orange juice. Sunlight is a primary source of vitamin D.

Describe a daily meal plan to help keep bones strong.

A simple three-meal-per-day plan focusing on a calcium intake of 1,000 mg:

Breakfast: 1 cup nonfat yogurt, granola, ½ cup fresh fruit, ¼ cup almonds (~400 mg calcium)

Lunch: 3 ounces canned salmon (with soft bones), 2 slices calcium-fortified bread, ½ cup mixed vegetables, leafy green salad (~500 mg calcium)

Dinner: 3 ounces seasoned chicken breast, ½ cup cooked broccoli, 1 medium baked sweet potato (~100 mg calcium)

Are there any foods older adults should avoid to protect their bones? 

Be cautious about sodium intake. Excessive salt consumption can lead to calcium loss and ultimately bone loss. Limit processed foods, canned items and adding salt to meals. The Dietary Guidelines for Americans recommends a daily sodium intake of less than 2,300 mg.

Physical Therapist Aaron Bright

What exercise helps strengthen and protect bones?

Exercise for older adults should include balance, posture, cardio, strengthening and bone-loading. Those 65 years or older should consult their primary care doctor to assess their bone density. I also recommend people with osteoporosis or osteopenia see a physical therapist or specialist in osteoporosis to develop an individual exercise program.

First, working on balance is a must. Falls are one of the leading causes of bone breaks. You should perform balance exercises daily next to a counter or wall for support, as needed. This can include balancing on one leg for several seconds at a time or balancing on two legs with your heel touching the toes of your other foot, making a straight line with your feet.

Exercise to help promote better posture is also crucial. Keeping the back straight can help reduce compression on the spine.

Strengthening exercises should be performed two to three times a week with two to three sets of approximately 10 to 15 repetitions. This should focus on major muscle groups, including your core, upper body and lower body.

Cardiovascular exercises should be performed most days of the week for at least 30 minutes a day. This can be broken up into smaller time frames throughout the day if needed. Walking is a great way to start exercise.

Lastly, bone-loading exercises can help improve your bone strength, if your bone density scores indicate it’s safe. Try heel drops: Holding on to the counter, lift your heels as high as you can and quickly drop your heels down. This type of exercise can be performed a couple of times a week. 

Are there any activities older adults should avoid to protect their bones?

For those who have osteoporosis, it is highly recommended they avoid excessive bending and twisting at their spine. Hinge at your hips and knees, keeping your back straight, if you need to lower into a squat to pick up your grandchild or the newspaper, for example.

It is also important to declutter your house and make the walkways clear to reduce the likelihood of falls.

How do people who have been inactive or who have suffered injuries regain bone strength and return to exercise?

Injuries make exercising more difficult but not impossible. I would recommend starting with light walking and going to a gym, performing machine exercises to reduce the risk of injury. Torrance Memorial also offers a wide array of exercise classes including Yoga for Osteoporosis. This may be a great opportunity for adults with or without injuries. For a full listing of classes offered, please see page 12.

Pharmacist Mei Tsai

What vitamins can help strengthen and protect bones?

Adequate calcium and vitamin D are a universal recommendation for bone health, regardless of age. Calcium is the major component (99%) of our bones and provides the structure and density to prevent fractures. Vitamin D assists our body in calcium absorption. Your doctor may also recommend magnesium and vitamin K in certain circumstances to support bone strength.

Why is it important for some older adults to take supplements for bone health?

While both calcium and vitamin D are available in foods, most people do not eat enough in their diet to reach the daily requirement to keep bones healthy. The Institute of Medicine recommends women over 50 and men over 71 intake 1,200mg of elemental calcium daily. Adults over 70 should intake 800 units of vitamin D daily.

What vitamins/supplements help keep bones strong?

Calcium supplements most commonly come in the form of calcium carbonate or calcium citrate. Calcium carbonate is absorbed better when taken with food, while calcium citrate is best taken on an empty stomach. Calcium supplements conveniently come in the form of tablets, chewables and liquid.

Vitamin D3, or cholecalciferol, is the preferred vitamin D. It may be helpful for your physician to check vitamin D blood levels to determine if your levels are low and how much supplemental vitamin D you should take.

The supplement most often recommended for older adults is a combination of calcium carbonate 500 mg and vitamin D3, 400 units twice daily. Speak with your primary care doctor when starting supplements to ensure the correct dose for you.