Peak Bone Mass
In our teenage years and young adulthood, we are increasing bone size and strength, which gives us our peak bone mass. We'll reach that around ages 25 to 30, but as we hit our 40s, we begin to lose bone density. Everyone will lose some of their bone density, but you can prevent osteoporosis with some forethought and prevention.
Calcium …show more content…
A lack of calcium is the highest contributing factor in early bone loss and will increase the risk of fractures as you age. There are many ways to get calcium without drinking milk. Low fat dairy products like yogurt, cheese and ice cream have the nutrients you need. Dried fruits, nuts and dark green vegetables have the best nutrients as well. For some people with a high risk of osteoporosis, a calcium supplement might be the answer.
Vitamin D
For people who live in sunny climates and spend much of their time outdoors, they are converting the direct rays of the sun into vitamin D in the body. Those who spend much of their day indoors will need to fortify their vitamin production with foods. A healthy diet requires 600-800 units of vitamin D per day. Fortified orange juice, cereals and milk can have added vitamins that you'll need on a daily basis. Fish like salmon, trout or tuna have 450 units of vitamins, which is approximately half of what's needed for the entire day.