Bone aging

Aging affects all body tissues including the bones. As a person ages, the bones remodel slowly and hence weaken. This could lead to fractures in old age.

Diet has a role in bone health to improve it. Which drinking habits assist in strengthening the bones and delaying bone aging?

Bone health and bone aging

When a person is young, bone-building is faster than the breakdown of bones. Hence bones are stronger and can take good weight and resistance. But as one age, this reverses. The breakdown is more and building up is slower.

The net result is fewer and weak bones. The bones become fragile and can break easily. Age, gender, race, genes, and body build also determine and influence bone health.

Bone aging
Fortified milk (Source: Yale medicine)

But though all these factors can negatively affect bones, a healthy diet can have a positive impact on them. What we eat and drink influences bone strength and can decelerate bone aging.

Here we will be discussing drinking habits that can enhance bone strength. These can keep bones healthy and mineral dense and prevent aging.

1. Fortified milk

Milk is rich in calcium and thus is essential for bone health. Drinking it is one great way to reach the mineral in the bones. Milk is also fortified with Vitamin D.

This helps in the absorption of calcium from the intestines and its deposition in the bones. Brittany Dunn, nutritionist states:

Fortified milk and milk alternatives contain vitamin D, calcium, and protein to support bone health,”

If intolerant or allergic to cow’s milk, one can go for plant-based milk alternatives such as oat milk, soy milk, almond milk cashew milk, coconut milk, and rice milk.

All these are also enriched artificially with minerals and vitamins and aid in strengthening bones. One can also have kefir which is drinkable yogurt with probiotics.

2. Smoothie with milk

Often people cannot drink milk directly for personal taste reasons. In such a case, they can add it to a smoothie and enrich it. One can also add milk alternatives that are fortified or buttermilk to the smoothie.

Besides calcium and vitamin D, bones also require protein for proper growth and remodeling. Hence adequate protein should be ensured via diet.

Bone aging
Green vegetable smoothie (Source: Love and lemons)

3. Smoothie made from green leafy vegetables

Brittany reveals:

Spinach and other green leafy veggies are a good source of calcium,”

Often people find the taste not so good. But once a smoothie is made of these leaves, consumption is easier. The taste gets masked and one can enjoy it along with its health benefits.

But spinach has lots of oxalate in it. This can combine and bind with body calcium and form stones in the kidney. Hence do not eat spinach in excess and also take lots of fluid orally to avoid renal stone formation. Kale is good also in such cases.

4. Prune and other fruit juices

Also, read Which green leafy vegetable is best for bone health?

Bone aging
Prune juice (Source: Newsbyte)

Fruits are good for digestion. They have a balanced pH and can help maintain calcium balance.

Prunes are best for it. One study in the Integrative and Biomedical Physiology Program from the Departments of Nutritional Sciences and Kinesiology at Pennsylvania State University reveals that around 6 to 12 prunes in a day can overcome inflammation and prevent osteoporosis in post-menopausal women.

Fortified orange juice is also excellent for bones. One can add fruits to prune juice and enjoy the mix.