Strong bones are the key "healthy" old age

When we talk about healthy bones, we immediately think of calcium and dairy products. But that’s not all. There are other foods that can help us have strong bones.

Of course, as we age, maintaining strong bones can be very difficult, and we should be more careful in organizing our nutrition long before the “X” hour arrives. Alas, “diseases of old age,” as doctors note, have recently become sharply “younger.” The diagnosis of osteoporosis is made at 35 years of age. But they still have time to live!

What happens to bones as we age
We usually can’t sense what’s going on inside our bones, explains Dr. Deborah Sellmeyer, director of the Johns Hopkins Center for Metabolic Bone Development. However, throughout our lives, a group of specialized cells continually renew collagen (a type of protein) and minerals such as calcium, which keep bones strong. Old bones are broken down and replaced with new ones every day.

Around age 25, this process adds more new bone than it removes, so bone density increases.
From about 25 to 50 years of age, bone density tends to remain constant with the same amount of bone formation and bone breakdown.
After age 50, bone loss outpaces new bone formation, and bone loss accelerates. This threatens fractures and, as a consequence, disability (immobility).

The best food for strong bones
Fortunately, you can slow the rate of bone loss if you take some preventive measures. This includes eating foods that can strengthen your bones. According to nutritionist Lauren Harris-Pincus, founder of NutritionStarringYOU, the best nuts for this purpose are almonds and prunes. “One of my favorite tips for bone health is to eat prunes daily. The dried fruit is a source of potassium, magnesium, vitamin K and polyphenols, which have been shown to support bone health by increasing bone density and reducing the rate of bone loss,” says Lauren Harris-Pincus. Plums are known to help improve bowel function due to their fiber content and natural sorbitol. So if prunes weren’t part of your regular diet, “start small and work your way up to a full daily serving.”

As for almonds, 10 grains contain the daily requirement of calcium, which is easily digestible. The recipe is this: soak almonds in water overnight and eat in the morning for breakfast, for example, with a portion of cottage cheese.

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