Calcium, vitamin D and protein are the key trio for healthy bones. If we roughly compare the bone construction to that of a wall, the proteins would be the bricks, the calcium, the cement, and the vitamin D, the essential support to link everything and allow the building to resist the test of time. Therefore, it is understood, any deficiency of one of these three compounds dangerously compromises the strength of the skeleton.

Pernicious, this fragility usually settles discreetly for years, with no discernible symptom, until it results in disabling fractures at the turn of menopause for women, a few years later for men. Adopting the right reflexes from an early age is therefore crucial. 

The key to ensuring optimal calcification of the skeleton? Aim for a calcium intake of at least 800 mg per day, ideally 1 g. This figure increases to 1300 mg per day when the needs are increased, which is the case for the youngest in period of growth, pregnant or lactating women, and the elderly. The reason for this weakening with age? From menopause in women and after around 70 years in men, production of ovarian and testicular hormones weakens, which indirectly results in a deterioration of bone density.

 

Therefore, how to ensure the daily intake of these grams and milligrams of calcium? For example, via three dairy products per day, five for people who must target 1300 mg of calcium per day. Among the “star” milk ingredients, particularly rich in calcium: skimmed milk powder, parmesan, gruyère, Comté. Dairy products have the advantage of providing both calcium and valuable proteins to the skeleton. In the “non-dairy products” category: thyme, sesame seeds, sardines or almonds and certain mineral waters.

 

Diet is not always enough to cover calcium needs. Deficiencies are common in the elderly. On a case-by-case basis, depending on diet and bone health, dietary supplements may be offered.

 

2. Vitamin D: sunshine, oily fish, and sometimes help

 

Indispensable for the absorption of calcium and its fixation on the bones, which is also active in a multitude of processes at play in the body, vitamin D is however lacking in 30% of the population. A figure that borders on 75% among seniors. The reason: too little skin exposure to the sun. And for good reason, if our body is capable of producing 80% of the vitamin D we need, this first step which is played in the open air is essential. Therefore, the challenge is to submit to sufficient UV to trigger this manufacturing process without harming the health of the skin. A fairly simple equation, since exposing your face and arms for thirty minutes a day around summer - even in the morning or late afternoon - may be enough; in spring and fall,* .

 

In a smaller proportion, it is possible to obtain vitamin D “ready to eat” by consuming notably fatty fish, eggs or even cod liver oil.

 

People most at risk of deficiency? Children under 16, pregnant or breastfeeding women, seniors, but also people suffering from disorders altering the production of vitamin D or translating its deficit (osteoporosis, fatigue fracture, HIV, renal pathologies, celiac disease, Lactose intolerance). In these situations, a vitamin D supplement is often prescribed. A bulb of 300,000 units generally covers the needs of a year.




 

They constitute the very nature of bone, the matrix on which calcium will be able to bind. The ideal contribution? One gram per kilogram of body per day. A woman of 60 kilos will have to consume 60 grams of protein daily. If meat, fish and eggs hold the upper hand because of their high protein content, parmesan, emmental, or almonds are also interesting sources.

 

Even if they are predictable in vegetarians, and even more in vegans because of their restrictive diet, protein deficiencies are especially noted in seniors and people in precarious situations in whom meats and fish often struggle to appear on the menu meals.

 

4. Know yourself: at risk or not at risk?

 

Pregnant, breastfeeding women, seniors, growing children: certain stages of life confront the skeleton with increased needs for elements essential to its health and solidity. Even without any particular health problem, it can be interesting to consult to assess protein, calcium and vitamin D intakes, readjust them and consider food supplements if necessary.

 

5. Bet on physical exercise

 

From brisk walking to intensive jogging, including tennis and any other sport that requires skeletal strength, physical activity promotes bone health. The reason? It is physiological: to respond to the mechanical pressure linked to the sport practiced, the bone is strengthened. Note that proteins are allies of choice. Both calcium, since they promote intestinal absorption, but also physical activity since it multiplies its benefits on bone strength.

 

6. Limit toxic

 

We knew their harm on multiple aspects of health: tobacco and alcohol are also particularly toxic to the bones. Smoking weakens the skeleton and increases the risk of osteoporosis (a disease causing loss of bone density). As for alcohol, it disrupts bone regeneration and slows healing in the event of a fracture.

 

7. A trio to guarantee… in moderation

 

Aim for a daily intake of 800 mg to 1 g of calcium (up to 1300 mg sometimes), approximately 60 grams of protein (to be evaluated according to its weight) and a production of 800 units of vitamin D is therefore the almost perfect equation to take care of his bones. Going too often is not recommended, either for bone health or for the body as a whole.

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