Mediterranean diet, physical activity, calcium and vitamin D: this is how we protect our bones from the earliest years
Osteoporosis prevention starts in childhood
Osteoporosis isn’t just a problem for the elderly: its roots lie in childhood and adolescence, when we build our peak bone mass — the highest bone density we will ever have. That’s why, as Prof. Domenico Rendina from SINUexplains, preventing osteoporosis means starting early, through healthy eating habits and regular physical activity.
What children and teens should eat to build healthy bones
The secret lies in the Mediterranean diet, with a balanced intake of calcium, phosphorus, magnesium, as well as proteins, zinc, copper and iron. Milk and dairy products, together with fresh fruits and vegetables, support the process of bone mineralization. At the same time, we must reduce salt intake and avoid sugary drinks, especially during puberty.
Movement is medicine: why physical activity matters
An active lifestyle is essential to stimulate new bone formation. Running, playing, jumping: every movement helps grow stronger bones. Exercise and diet together form the winning duo for a fracture-free future.
What adults can do to preserve bone mass
After age 30, bone mass stabilizes, but from age 50 onward (especially after menopause), it begins to decline — up to 2% per year. That’s why prevention must continue with a diet rich in proteins (up to 1.3 g/kg for those over 75), calcium (950-1100 mg per day) and at least five portions of fresh fruit and vegetables daily. Keep salt under 5 grams per day, as recommended by WHO.
Vitamin D: essential at every stage of life
Bone mineralization is regulated by vitamin D, obtained through diet, sunlight and, if needed, supplementation (cholecalciferol, ergocalciferol, or calcifediol). What are the ideal levels? At least 20 ng/ml, or 30 ng/ml for people with osteoporosis. If sunlight and diet don’t meet the need, supplements are required based on age, weight and health condition.
The Mediterranean diet: the best protection for bones
Scientific evidence shows that those who follow a Mediterranean diet rich in calcium and low in salt have a lower risk of fracture. This was confirmed by new studies presented at the 45th National Congress of SINU. For this reason, SINU emphasizes the importance of nutritional education from early childhood onward.
10 FAQ on osteoporosis prevention
1. What is peak bone mass and when is it reached?
It’s the highest amount of bone tissue in the body, reached around age 30.
2. Which foods help build strong bones?
Milk, cheese, fruits, vegetables, foods rich in calcium and protein.
3. Is salt bad for bones?
Yes, excess salt is linked to lower bone density and higher fracture risk.
4. Why is vitamin D important for bones?
It helps absorb calcium and maintain strong bones.
5. Do children need vitamin D supplements?
Only if diet and sunlight are insufficient, under medical supervision.
6. Does exercise really strengthen bones?
Yes, physical activity promotes new bone formation.
7. How much fruit and vegetables per day?
At least 5 portions daily.
8. What about sugary drinks?
They’re associated with lower bone density and higher fracture risk.
9. What happens after menopause?
Bone mass declines faster, up to 2% per year.
10. What is SINU?
The Italian Society of Human Nutrition, promoting healthy eating to prevent nutrition-related diseases.
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