You may know that weight-bearing exercise, calcium and vitamin D are partners in building strong bones. But another major player may surprise you: calories.
Bone is continually remodeled, meaning it is broken down and reformed. This allows our bone to get stronger, a process which is enhanced by weight bearing exercises like gymnastics, running, and strength training. BUT (yes, there’s always a but), anyone who isn’t meeting their energy needs by eating the right amount of calories for normal metabolism and activity is putting the brakes on this process. Less bone is built when we eat too few calories.
Bone remodeling is a continual process, so short-term dieting won’t compromise bone strength. If calorie restriction is extreme (eating dramatically fewer calories than the body is using), though, and/or long-term, even the bones of athletes can become weak. A result may be recurrent stress fractures.
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The teenage years are particularly important for bone health. Bone grows the most rapidly around puberty, and continues to increase in density until somewhere in our 30’s. Active teens are helping their bodies stay strong, as long as their nutritional needs are being met. Teens and young adults tossing aside the milk carton for soda, often diet soda, are missing out on the high quality protein, calcium and vitamin D which milk provides. Add to this a tendency to under-eat, and the odds of weakening bones are increased. Taking a calcium and vitamin D supplement will help, but it won’t be enough to override the calorie effect.
This doesn’t mean that weight loss should not be pursued if needed, but does mean that it should be done carefully. Calories should only be modestly reduced, and should be distributed throughout the day. At least 3 servings of milk or yogurt (or soy milk fortified with calcium and vitamin D) should be included daily. This will allow your bones as well as the rest of your body to stay healthy and strong as you work towards your ideal body weight.