7 May 2019
Your bones support your body, protect vulnerable areas (like the brain) and also act as a store for minerals (like calcium). Your blood cells are made in the bone marrow. This is why your bone health is so important.
Bones are constantly breaking down, rebuilding and remodeling.
Osteoporosis describes the chronic progressive thinning of the bone and is characterised by decreased bone mineral density. It is most common in peri- or post-menopausal women as the drop in oestrogen levels leads to more bone break down. The chances of developing this condition can be greatly influenced by diet and lifestyle choices.
So, what natural and easy ways can we use our diet and lifestyle to influence our bone health for strong bones into our old age?
Diet Choices for Bone Health
Diets high in acid-forming foods can lead to increased acidity in the body which increases bone breakdown. Surprisingly dairy is well known to promote an acidic environment within the body, as well as red meat and refined sugar.
It is best to aim to get most of your calcium from other sources such as sardines, seeds, leafy greens and lentils.
Generally, diets high in processed and sugary foods will also be low in minerals. This combination of acid forming foods, coupled with a lack of bone building foods, leads to a much higher risk of skeletal conditions.
Exercise for Bone Health
Another way to boost bone strength is through weight bearing exercise. The act of loading weight (under guidance of a trainer) on bones leads to an increase in the natural bone break down, bone building, bone remodeling cycle, meaning new strong bone is always being made.
Vitamin D
Vitamin D is essential for optimum calcium absorption, Our levels of Vitamin D tend to decrease with age. Low sun exposure and high alcohol consumption can also affect our Vitamin D levels. It has been seen that many people would benefit from a Vitamin D supplement, especially in the winter time. But just 10 minutes a day of sun exposure on your face and arms would be enough (of course, following sensible precautions).
Vitamin D is also found in oily fish, egg yolks and fortified foods such as breads and cereals.
Magnesium
Magnesium is a vital mineral in the body and worthy of its own blog! But in regard to bone health, it is needed to help convert Vitamin D in the liver and kidneys into a form the body can use for calcium absorption. Magnesium is found in dark chocolate, avocados and nuts.
Stress and Bone Health
If you are suffering chronic stress and therefore have consistently high cortisol levels, bone growth is impacted and the bones can start to wear away.
For more advice feel free to get in touch.