Attention to bone health is important for all ages, not just older adults. Researchers are finding a number of factors that can affect bone from conception forward. The dietary and lifestyle habits of a mother can affect the bone status of her unborn child. The years of childhood and adolescence, are when bones become longer and stronger. During middle and older age, the goal is to maintain the bone that has been acquired.

Through all these stages, nutrition is key. Vitamin D appears to play a large role beginning during pregnancy. Pregnant women need to cover their own needs as well as the needs of their child. With all the new research on this important vitamin, there is controversy as to exactly what that requirement should be, but many suggest at least a baseline intake of 1000 IU a day, some say as much as much as 2000 or more, especially for a mom of multiples.

The sun can create vitamin D through our skin, but numerous factors interfere with us getting adequate amounts — less intense sun in New England for about nine months of the year, use of sunscreen, the aging process, clothing, and less time outdoors. Food sources are also limited, so a supplement is usually warranted.

Calcium is a major ingredient for bone. Survey research tells us that most Americans do not get enough. Sources include dairy products, fortified foods/beverages, dark leafy greens, almonds, beans, and a little from some fruit. Children needs about 800mg a day, 10-18 year olds need about 1300 mg, and middle-age adults need 1000 mg. Pregnant women should consider 1000-1200 mg a day and those breastfeeding, 1300-1500 mg.

Postmenopausal women, people with osteopenia or osteoporosis, people on bone-depleting medications (like steroids), and older adults should get closer to 1500 mg a day.

What do these numbers mean relative to servings of dairy? An 8 ounce serving of milk or yogurt provides about 300 mg. For a child, this means about three servings a day, for a teen about four servings, for middle-aged adults, about three servings and for those needing 1500 mg a day, close to five servings. Dairy products or similarly fortified foods/beverages are the most concentrated sources.

Bone is more than just calcium and vitamin D, however. Protein is a major structural component of bone, as are a number of minerals. Other nutrients (vitamin C, B12, etc.) are involved behind the scenes to create and maintain bone tissue. This means paying attention to the whole diet — getting a variety of nutrient-rich foods and beverages.

Lifestyle factors can positively or negatively affect bone. Smoking and second-hand smoke are very detrimental. Excessive alcohol intake is another negative. For women, restrictive eating that causes loss of menstrual cycling, can prompt a decrease in bone density.

On the positive side, exercise can assist with bone building and maintenance. Weight-bearing cardiovascular exercise and strength-building exercises are especially helpful. Some studies have shown that jumping exercises for children and teens (jumping rope, volleyball, etc.) improve bone density.