We don’t often think about our bones until something goes wrong, but they’re working hard for us every day! Many of us associate strong bones with childhood or aging, but the truth is, taking care of our bones is a lifelong commitment.
Bone health is especially important for cancer patients, as both cancer and its treatments can significantly weaken bones, increasing the risk of fractures, pain, and reduced mobility. Some chemotherapy drugs affect hormone levels, such as estrogen and testosterone, which are crucial for maintaining bone density. Hormone therapies, such as aromatase inhibitors, can accelerate bone loss. Radiation near bones may also damage bone-forming cells, weakening the bone structure over time.
Your bones are living tissue made up of protein, collagen, and minerals, especially calcium phosphate. This mineral gives bones their strength, while collagen adds flexibility, helping them resist breaking. Bones are constantly being broken down and rebuilt through a natural process called bone remodeling.
We typically reach our peak bone mass by our late 20s to early 30s. After that, bone loss gradually begins to outpace bone formation. This makes early prevention and ongoing care essential to lower the risk of osteopenia and osteoporosis later in life.
The Nutrients Your Bones Crave
Calcium
When it comes to bone health, calcium is often the first nutrient that comes to mind. It’s a major component of bone tissue and critical for maintaining bone strength. While dairy products such as milk, yogurt, and cheese are well-known sources, non-dairy options include fortified plant milks, tofu, almonds, canned salmon with bones, and leafy greens such as kale, Bok choy, and spinach.
Vitamin D
Calcium can’t do its job without help from vitamin D, which your body needs to absorb calcium effectively. A little sunshine helps your body make vitamin D, but many people, especially those in colder climates or who spend most of their time indoors, need to get it through food or supplements. Good food sources include fatty fish, egg yolks, mushrooms, and fortified foods such as orange juice and breakfast cereals.
Protein
Protein makes up about 50% of bone volume and helps maintain bone structure. It also supports muscle mass, which is vital for balance, fall prevention, and reducing the risk of fractures. You can find protein in both plant and animal sources, including beans, lentils, seeds, eggs, yogurt, fish, and chicken.
Lifestyle Choices That Matter
It’s not just about food! Your lifestyle matters too. Weight-bearing exercises like walking, strength training, and yoga support bone health. On the other hand, smoking, excessive alcohol, and too much caffeine or sodium can contribute to bone loss over time.
Your bones are with you for life, so take care of them every step of the way. By prioritizing a nutrient-rich diet, staying physically active, and making healthy lifestyle choices, you’re investing in long-term bone health. Whether you’re navigating the effects of aging or medical treatments, it’s never too early to give your bones the support they need.
Michele DiCristofaro MS, RD, LDN