Did you eat the bones?

A certain, recent fried chicken commercial brought to light the fear of being boneless. And while consumption of bones can provide some important nutrients required for bone development, proudly exclaiming, "I ate the bones" is still no way to assess the status of your skeleton.

The following is a list of questions you can ask yourself to better assess how healthy your bones are:     

1. How old are you?

Peak bone mass occurs in most people’s late 20s, with 90 percent of bone mass reached by age 18 for both boys and girls.

A recent clinical report published by the American Academy of Pediatrics (AAP) points out that 25 percent of peak bone mass is developed during the two-year period surrounding most children’s largest growth spurt (around 12.5 years for girls and 14 years for boys). It seems many people live fearless of bone health and don’t realize the importance of the first 25-30 years of life — the time most people reach peak bone mass. At peak bone mass, bones are as dense as they will ever be. Just as calcium, vitamin D and protein are required to reach this peak, these nutrients are also essential for bone maintenance.

After peak bone mass is reached, the nutrient’s people consume help to regulate the body — when concentrations of bone building materials drop, the body breaks down bone for maintenance.

Thus it is critical to make healthy choices before age 30 to develop a strong peak bone mass and continue those healthy habits in adulthood to minimize damage to already peaked bone.

2. What kind of genes are you wearing?

There are many variables that play into bone development that are within our control. We can help establish healthier bones by choosing the right foods (keep reading to learn more) and by getting adequate exercise.

Still, as mentioned in the recent AAP report, 70 percent of each person’s bone make-up is dependent upon genetics. Race, as well as family history, play a large part in bone density. For example, in general, black and Hispanic women tend to have greater bone densities than white, non-Hispanic or Asian women.

3. How do you like your dairy foods?

Consumption of calcium-rich foods is critical for bone growth and remodeling, as emphasized by the recent AAP publication. Dairy foods, especially milk, cheese and yogurt, remain the top source of calcium (a necessary bone health nutrient) in the American diet.

Many plant-based foods, such as spinach, kale and collard greens, are calcium-rich and have become very popular, leaving people to question whether dairy products are necessary in the diet.

While many plant-based foods do provide a rich source of calcium, it is important to consider both the bioavailability (how much of the food’s nutrients are absorbed) and the serving size of these foods required to get an adequate amount of calcium each day. An eight-ounce glass of milk for example, provides as much absorbable calcium as 10 cups of raw spinach.

4. SPF or Supplement?

Vitamin D is important to bone health because without it, “only 10-15 percent of dietary calcium is absorbed.” There are very few natural food sources of vitamin D; the best source of vitamin D is the sun.

Unfortunately, most people in the United States don’t get enough sun all year long to synthesize adequate vitamin D. Still, consuming fatty fish and fortified foods, such as dairy products, can help people reach the recommended amount of vitamin D (600 IU daily for most people).

The AAP says there is no need to take a supplement, but rather, encourages a healthy diet that includes foods rich in vitamin D and calcium.

5. Coke or Pepsi?

Depending on how much one drinks, the empty calories in sugar-sweetened beverages may be displacing nutrient-rich foods in some people’s diets. Most doctors will encourage students to limit soda consumption and opt for calcium and vitamin D-rich beverages to promote bone health.

6. Run, Bike or Swim?

Exercise not only promotes a healthy body and lifestyle, but can also contribute to bone building. High-impact exercises are encouraged for building peak bone mass.

Running, playing tennis and shooting hoops are more effective at building bone than low-impact exercises like swimming or riding bikes. A balance of these activities is encouraged.

Pediatricians might however, monitor the frequency of activity; just as too little activity can be negative for bone and overall health, excessive activity has been shown to be damaging and increase bone fracture risk in childhood.

Athletes can train harder and perform better with proper nutrition and strong bones. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

* Reference: American Academy of Pediatrics. 2014. Optimizing Bone Health in Children and Adolescents. Pediatrics. 134 (4): e1229-21243.