Can Diet Help Bone Health?

Calcium is a big contributor to many of the body's processes—building bones, blood clotting, muscle contraction, enzyme activity, and nerve functions—working together to sustain life. But its biggest role is building bone and reducing the risk of osteoporosis.

The following table shows current calcium recommendations by the National Institutes of Health (NIH) for all ages.

Optimal Calcium Intake

Age/Gender	NIH Recommendation
Females, 25-49 y	1000 mg
Females, pregnant/nursing	1200-1500 mg
Females, postmenopausal, 50-64 y  • On estrogen replacement therapy  • Not on estrogen replacement therapy	1000 mg 1500 mg
Males, 25-64 y	1000 mg
Males/females, 65+ y	1500 mg

In spite of its importance, many adults have a hard time getting enough calcium in their diet (about 1200 mg/day).

The following table offers a list of calcium-rich foods and their calcium content.

Calcium Content of Common Foods
Milk (whole, skim, buttermilk), 1 cup	291-316 mg
Yogurt, plain, 1 cup	274-415 mg
Sardines with bones, 3 oz	371 mg
Tofu (processed with calcium salts)	225 mg
Salmon with bones, 3 oz	167 mg
Processed cheese, 1 oz	159-219 mg
Collard greens (cooked), 1 cup	148-357 mg
Kale (cooked), 1 cup	94-179 mg
Broccoli (cooked), 1 cup	94-135 mg
Almonds, 1 ounce	75 mg

Foods to Avoid

Certain foods may decrease the amount of calcium in the body and should be avoided. They include:

	Carbonated cola drinks
	Legumes and wheat bran (large amounts)
	High-fat foods and foods high in saturated fats
	Large amounts of chocolate
	Excessive caffeine

Can Exercise Affect Bone Health?

It's no secret that exercise is good for the heart and lungs and helps to maintain an ideal weight. But a consistent exercise program may also delay or prevent bone loss. The good news is that patients have many options to choose from when it comes to exercise. Weight-bearing exercise works the muscles, bones, and tendons, making them stronger. And listening to music or chatting with an exercise buddy can be distracting and help the time pass more quickly! Exercise performed while standing—walking, jogging, aerobic dance, tennis, and other court sports—appears to have the most beneficial effect.

The real value of exercise, if a person is at risk for osteoporosis, may not be its potential to prevent bone loss, but the opportunity to strengthen muscles and improve coordination. This could help prevent falls or other accidents that could result in broken bones. If a person has been inactive for an extended period, it's a good idea to discuss any plans with a doctor before starting an exercise regimen. If a person has difficulty performing any activities, there may be other structured or supervised programs a doctor can recommend to reduce the risk of fractures.

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