This article is from the magazine Les Dossiers de Sciences et Avenir n°220 dated January/March 2025.
Osteoporosis, a disease that weakens bones and increases the risk of fracture, affects 50% of women – menopause causes accelerated bone loss – and 20% of men over 50. But it can be prevented, particularly by strengthening bones with a healthy diet.
Protein is essential, as is calcium. Adequate intake (three or four times a day) of dairy products, especially fermented ones (such as yogurt or fermented milk), is associated with a lower risk of fractures. As a reminder, the recommended servings are 150 ml for milk, 125 g for yogurt, and 30 g for cheese.
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Avoid malnutrition
Another important nutrient for bone health is vitamin D, produced by sun-exposed skin, but also found in foods such as mushrooms and certain fish. Because older adults' bodies have more difficulty synthesizing and absorbing this vitamin, supplementation may be necessary.
It's also important to avoid malnutrition. This risk increases in seniors due, among other things, to a loss of appetite, while nutritional needs remain unchanged. It's therefore advisable to weigh yourself regularly and consult your doctor if you notice a loss of more than three kilograms compared to your usual weight.
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