Bone and Sarcoma Awareness Month: Nutrition tips for bone health from infancy to old age

Bone health starts young and lasts a lifetime. Discover essential nutrients and foods that strengthen bones at every life stage (Image: Pexels)

July is celebrated as Bone and Sarcoma Cancer Awareness Month and is meant for creating awareness about these uncommon cancers and encouraging the detection of these cancers at an early stage, preventive care and lifestyle modification that can cause a lot of improvement in the body.

From Infancy through Old Age, bone health is important at all phases of life and closely linked with the dietary decisions we make throughout our lives. Thus, it becomes necessary to give emphasis towards a well-balanced diet with an abundance of crucial nutrients such as calcium, vitamin D, magnesium, phosphorus, and vitamin K since it aids in developing, sustaining, and conserving strong bones.

Dr. Deepali Sharma, Clinical Nutritionist, CK Birla Hospital®, Delhi, discusses how the bone mass works in different phases of life and what all needs to be done in order to maintain healthy bones.

1. Infancy to Adolescence:

--The majority of our bone mass is gained during late adolescence. In infancy, breast milk or fortified formula is the main source of calcium. As children enter adolescence, their requirements rise due to accelerated bone growth and increased physical activity.

--Including calcium-rich foods such as milk, curd, cheese, ragi, leafy greens, and seeds is critical. Equally important are vitamin D (from sunlight and fortified foods), phosphorus, magnesium, and vitamin K, all of which support calcium absorption and bone mineralisation. A balanced intake of fruits, vegetables, dairy, and whole grains sets the groundwork for lifelong bone health.

Also Read: Bone cancer myths busted: What most people get wrong about bone tumours

2. Adulthood:

--Between your 20s and 50s, emphasis is on preserving bone density. Good consumption of calcium (approximately 1000 mg/day), vitamin D, and protein (0.8 to 1g/kg of body weight) is essential in order to maintain constant bone turnover.

--Dark leafy vegetables, seeds, nuts, whole grains, fish, and healthy fats such as omega-3s build bone strength. Potassium-containing foods such as coconut water and bananas also work by slowing down calcium loss from the bones. This is also the time to develop habits that avoid bone loss, including regular physical activity and limiting excessive consumption of caffeine or soda.

3. Older Adults:

--In later life, bone breakdown increases and the likelihood of osteoporosis and fractures, particularly in postmenopausal women, is high.

--Nutrient requirements increase, especially for calcium (1000–1200 mg/day), vitamin D, magnesium, zinc, copper, and vitamin C (which supports bone healing).

--Taking dairy, fortified foods, seasonal produce, millets, and bone broth on a regular basis can work. Reducing sodium and caffeine is also essential since excessive consumption can elevate calcium loss and reduce bone mineral density.

--Small daily habits irrespective of age, such as yogurt intake, leafy greens add-ons, nuts and seeds consumption, and sun exposure, can significantly contribute to maintaining robust, healthy bones.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis