It is well known that weight-bearing activities such as walking, running or weightlifting stimulate bone development. Bones, like muscles, get stronger when they are used. But is activity alone enough to maintain strong bones?
Registered dietitians who specialize in sports nutrition recognize that, in addition to physical activity, consuming sufficient amounts of both calcium and vitamin D is necessary to promote optimal bone health.
Calcium’s Role in Bone Health
Calcium plays many vital roles in the body, including participation in blood clotting, nerve and muscle function and some enzyme reactions. Still, calcium is most commonly known for its important role in helping to build strong bones and teeth. Ninety-nine percent of the body’s calcium is stored in the bones and teeth and helps to make up bone’s mineral structure ̶ the other one percent is in blood and soft tissues.
Because of calcium’s widespread need in many body functions, when dietary calcium levels are low, the body steals the calcium it needs from your bones. After an extended period of time, this borrowing can cause bones to become porous and weak. Eating foods rich in calcium can help prevent this bone weakening for most people. Think of dairy and other high-calcium food sources as a security system; when milk, cheese and yogurt are eaten regularly the system prevents theft of calcium from your bones.
Vitamin D’s Role in Bone Health
Vitamin D, “the sunshine vitamin,” as well as potassium and magnesium helps the body absorb calcium, which as mentioned, is critical to bone health. Fatty fish such as salmon and tuna are good sources of vitamin D. Fortified with vitamin D, milk is also a good source of vitamin D along with the essential calcium and other nutrients needed for healthy bones and bodies.
Building Bones for a Lifetime
Choosing calcium and vitamin D-rich foods is an important part of any diet, regardless of age. But choosing these nutrient-rich foods is even more important for teens and teenage athletes who are at the peak of their bone building stage of life. Ninety percent of the body’s skeletal development is completed during childhood and adolescence (before age 30, for most people). Girls reach 85-90 percent of their peak bone mass by age 18, while boys reach theirs at age 20. Past this peak bone mass stage, and throughout life, bones are constantly changing and growing and calcium and vitamin D remain important nutrients.
Four Quick Tips for Promoting Strong Bones:
- Exercise. As mentioned, bones, like muscles, get stronger when they are used. Weight-bearing activities such as walking, running, hockey, football, gymnastics, soccer, tennis, volleyball, weightlifting and basketball can help promote bone health. Choose activities you can enjoy every day, even if you don’t play them competitively or on a team.
- Safely enjoy the sun. The body naturally produces vitamin D when exposed to the sun. Still, overexposure to the sun can be dangerous, increasing the risk of skin cancer. Talk to your doctor about a sunscreen regimen that will work for you.
- Choose calcium and vitamin D-rich foods post-exercise. White or chocolate milk are calcium and vitamin D-rich and also provide other nutrients, including high-quality protein, which make them an ideal post-exercise recovery beverage. Drinking three cups of milk each day provides about 90 percent of your recommended daily value of calcium and 75 percent of recommended vitamin D.
- Use food trackers like SuperTracker on choosemyplate.gov. Track the vitamins you receive in your diet to ensure that you are achieving the right balance of food and nutrients for optimal nutrition and bone health.
- Try tasty food sources of calcium and vitamin D instead of supplements. These foods are quick to prepare and are nutritious options before and after exercise:
- Oatmeal with milk. Prepare oatmeal with milk instead of water for added nutrition, and sprinkle with nuts or berries for extra flavor.
- Fruit smoothie made with milk. Blend yogurt, frozen or canned fruit and milk in a blender for a refreshing snack.
- White and chocolate milk. Cow’s milk is nature’s sports drink with carbohydrate, protein and electrolytes to refuel, recover and rehydrate the body after a workout.
- Mushroom, spinach and cheese omelet. Add other vegetables for a nutrient powerhouse breakfast, lunch, dinner or snack.
- Cheesy tuna melt sandwich. Choose whole-grain bread toasted or broiled in the oven.