Make No Bones About It, Strong Bones Help Keep the Body Moving

Just like beams are the framework of a house, bones are the framework of the body. As with an aging house, the structure begins to wear over time. The same is true for the 206 bones in the human body. As years tick by, they will also wear and become prone to fractures if they're not kept healthy and strong.

Bones are living, growing tissues that constantly undergo breakdown and formation. With age, the process can become unbalanced. Osteoporosis occurs when the creation of new bone doesn't keep up with bone breakdown, causing bones to become porous, brittle, and more prone to fractures. This is a significant health concern.

Several nutrients play a crucial role in maintaining optimal bone health, according to Hillsborough County Aging Services nutritionist. Calcium, a mineral abundant in bones, is a primary building block. Vitamin D is equally important, as it helps the body absorb calcium. Other essential nutrients include vitamin K, magnesium, phosphorus, and protein.

When making the grocery list, keep in mind:

• Dairy products such as milk, yogurt, and cheese are common dietary sources of calcium and Vitamin D, which is also found in egg yolks and fatty fish such as tuna, mackerel, and salmon
• Dark, leafy green vegetables such as spinach, kale, broccoli, and tofu are also good sources of calcium, as well as Vitamin K, which is essential for bone metabolism, as it regulates the binding of calcium to the bone matrix
• Nuts, seeds, whole grains, and leafy greens are excellent sources of magnesium while meat, dairy products, nuts, and whole grains are rich in phosphorus
• Protein, found in lean meats, poultry, fish, eggs, and legumes, is a critical component of bone tissue, supporting bone density and strength
• Maintaining a balanced diet that incorporates a mix of nutrient-rich foods provides the body with the necessary building blocks for bone health. In addition, engaging in weight-bearing exercises is crucial for bone health. It stimulates bone formation and maintains bone density.
• Helping to ensure a mix of good nutrition and physical activity, Aging Services operates seven accredited senior centers where residents age 50 and over can engage in a variety of activities that foster health and wellness. Some centers have fitness equipment and offer instruction on proper use. There are also a variety of classes that emphasize physical activity. Nutrition education and demonstrations are offered, and nutritious lunches are served.

Check out all of the nutrition and wellness activities offered at a nearby Aging Services Senior Center.

Strong bones keep the body moving and moving the body helps to keep bones strong - it's a win-win.