...and so may eating poorly.

Luckily, you can protect yourself from life’s sticks and stones by eating foods — great tasting foods — that have tremendous impact on bone strength. We kick off our Good Foods for Good Health program with news about foods that can help build better bones that will carry you through a long and happy life.

Bone basics

Yes they look lifeless, but bones are actually one of the more dynamic and active parts of your body. They are in a constant state of "remodeling." Certain cells are in charge of breaking down bone and releasing calcium into the blood while other cells are responsible for using nutrients in the foods you eat to create or build new bone. The key question for determining your bone's vitality is which way is the pendulum swinging—in favor of building bone or breaking it down?

Several factors affect bone strength and density. (See Table) Some you can control, such as whether or not you smoke, what you choose to eat and how physically active you are. Others, such as gender, ethnic background and age, you cannot. The good news: what you can control makes a difference. Selecting the healthful route swings that pendulum of bone strength in your favor.

The food part of the equation

Mention bones and the risk of osteoporosis (fragile bones), and most people think "calcium." And, rightfully so. It is the go-to ingredient for building bone mass, given that approximately 38 percent of bone is made up of calcium. But it takes an entire team of other nutrients for bone to be built.

Calcium

Besides bone construction, calcium is needed for heart and kidney function, blood clotting and healthy muscle and nerve function. The calcium we eat moves through the bloodstream to do these jobs. If we do not get enough calcium from foods, the body borrows it from bones to ensure enough is circulating in the blood. If it's not replaced, those "withdrawals" leave bones weakened. Foods that serve up calcium include milk, yogurt and cheese, almonds, soybeans (plus tofu and fortified soymilk), other beans such as fava beans and black beans.

Vitamin D

Vitamin D is as important as calcium for increasing bone strength and some experts argue it might be even more critical. It helps calcium absorption and may partner with calcium to create new bone. Research suggests D can help improve balance and muscle performance too, which could reduce the risk of bones breaking. The catch: there are few sources of this needed nutrient. Sunshine is a significant one because, as our skin absorbs the sun’s ultraviolet rays, it triggers the formation of vitamin D in the body. Exposing skin to sun for 10 to 15 minutes a couple times a week can give the body what it needs to meet the daily recommended amount for D. But, as we get older we are less able to convert the sun's rays into vitamin D (a person in their 60s may make just one-third as much vitamin D in their skin as someone in her 30s). And, for those of us in the northern states, like Minnesota, we see little sun between November and February. Cloudiness, being covered up with clothes and wearing sunscreen (which is recommended) reduces our exposure as well.

Food sources help fill the gap. Good choices include salmon, tuna, fortified milk and dairy foods, fortified cereals and just recently, fortified juices.

Magnesium

The absorption of calcium and how it is used in the body is also closely linked to the mineral magnesium. It improves the quality of bone that is built and may increase the actual density of bone. Too little magnesium in the diet limits our bone-building ability.

There are plenty of foods rich in magnesium. Try halibut, green leafy vegetables such as romaine lettuce, spinach and kale, plus nuts, seeds and beans. Yogurt, potatoes and whole grains, such as whole wheat, brown rice and oats offer a hefty amount as well.

Vitamin K

Vitamin K is another important ingredient for strong bones. It helps the body produce a protein called osteocalcin whose job is to build bones. Leafy greens, broccoli, asparagus, celery, Brussels sprouts and cabbage are excellent sources.

Other Players

Several other nutrients on the bone-building team include copper, potassium, boron, manganese and vitamins B12 and C. But, as you might guess, some ingredients can have a negative impact on bone health. They include sodium - too much may throw off the balance of calcium in the body and increase calcium losses from bone; caffeine - drinking more than two to three cups of coffee a day may interfere with calcium absorption; and alcohol - too much decreases the amount of calcium the body absorbs.

The Bottom Line

No matter what your age, eating well and staying active builds strong bones. The sooner you get going though, the better. Nearly half of the density of our bones is built during the teenage years. After about age 25, the goal is to keep up with losses.
Feel good and be strong.

• Choose flavorful (soon-to-be favorite) bone-building foods
• Be active
• Skip smoking

Chances are you'll be able to handle whatever sticks and stones may come your way.

Factors Affecting Risk for Osteoporosis