The bones in our body are quite fascinating. Did you know that your bones are actually living tissue that constantly renew themselves? In fact, according to Dr. Chad Deal, MD, via the Cleveland Clinic, we all have a “new” skeleton every five to ten years!
Because your bones are always changing, it’s important to note how they become altered with age, too. You begin to lose bone mass naturally around the age of 65, and from there it continues to decrease over time. While you can’t stop this process from happening altogether, there are ways you can slow it down by giving your bones the nutrients they need.
One of the ways you can do this is through the food you eat! For example, according to Trista Best, MPH, RD, LD at Balance One Supplements, one of the best breakfasts you can eat to help your aging bones is a Greek yogurt parfait.
“A bowl of Greek yogurt topped with whole grain-based granola (oats) and walnuts will provide calcium, amino acids, and magnesium,” says Best. “This breakfast will also keep you feeling full throughout the morning to ensure you aren’t overeating or spiking your glucose with sugar-dense foods.”
Here’s how this breakfast can help you care for your aging bones, and for more healthy aging tips, check out The Best Supplements for Preventing Bone Loss.
One of the main nutrients needed in keeping your bones healthy as you age is calcium, which can be found in dairy products (including yogurt), leafy greens, almonds, many soy products, and calcium-fortified orange juice.
“The bones are made of many minerals, with calcium being one of the most important, because bones are unique in that they store calcium,” says Best. “If the body becomes deficient in this mineral, it leaches it from the bones, leading to them becoming fragile and brittle.”
Treating yourself to some lower-sugar yogurt in the morning like Greek yogurt can help you get a hefty boost of calcium to start your day. Along with some calcium, getting enough protein and magnesium can also help keep your aging bones healthy.
“A source of protein and whole grains are also ideal additions to your breakfast for bone health because protein provides the necessary amino acids for bone health, and whole grains ensure you are getting adequate amounts of magnesium, another mineral that is essential to strong bones,” says Best.