by Clarissa Hartley

The strength of your bones should never be neglected. In fact, maintaining our bones’ healthiness should be as important as keeping our hearts beating. It’s not enough to expect exercise alone to boost our bones’ strength – that’s where nutrition plays a crucial role. Here is your ultimate guide on how to make the best choices concerning your bone health.

The Structure and Lifespan of our Bones

Bones are similar to living tissue which constantly remodel themselves in response to changes in the body. They are composed of calcium salts in a protein matrix, forming what we know as bone. In the earlier years of your life, new bone forms faster than old bone deteriorates, meaning bone density increments – a process essential to staying strong and healthy. However, as you tip past the age of 40, you start losing more bone than you gain, leading to a gradual loss of about 1% every year.

Fragile Bones, Crumbling Structures: Enter Osteoporosis

Osteoporosis, literally meaning ‘porous bones’, is a disease which leads to brittle, fracture-prone bones. Often considered an issue affecting only the elderly, the reality is quite contrary. Osteoporosis can strike at any age in both men and women. The triggers for osteoporosis range from nutrient deficiency, lack of weight-bearing exercise, hormone imbalances, inflammation, high blood sugar levels to the use of certain medications. However, through mindful nutrition and early action, the risk of osteoporosis can be reduced significantly.

Nutrition’s Role in Bone Health

Healthful nutrition is not just about drinking milk – it requires more than that. It involves the balance and intake of more than 13 different nutrients and minerals, such as magnesium, calcium, zinc, copper, vitamins D, K, E, C, and B and others.
Additionally, a diet rich in omega-3 fatty acids has been proven helpful against osteoporosis by reducing inflammatory processes, defending your bones. It’s important not to overlook proteins, specifically collagen, that forms a major component of your bones.

The Mediterranean Diet: The Secret to Strong Bones

Studies have shown that the traditional Mediterranean diet has significant benefits for bone health. This diet, including a variety of foods like olive oil, oily fish, colorful fruits, berries, herbs, spices, leafy greens, nuts, seeds, beans, and pulses, is excellent for reducing inflammation and providing essential nutrients for bone construction. Moreover, studies have shown that the right environment and routine can help improve bone health even if you have already been diagnosed with low bone density.

The Top Five Foods for Strengthening Bones

1. Fish: Protein-rich foods like fish crucially provide collagen, the building block for bones. Aim for two-to-three servings of oily fish every week.
2. Full-fat Yoghurt: A rich source of protein, calcium, and magnesium, yoghurt also fosters a healthy gut microbiome for nutrient digestion and absorption.
3. Prunes: Don’t let their size fool you, prunes are packed full with bone-strengthening minerals and nutrients.
4. Seeds: Sesame, chia, and flaxseeds are rich in calcium, magnesium, zinc, and omega-3 fats known for their anti-inflammatory benefits.
5. Leafy greens: Packed with magnesium, vitamin K, calcium, and vitamin A, these greens are crucial for bone health.

Food to Avoid for Optimal Bone Health

Equally important as nourishing your bones, you need to avoid certain types of food that could reverse your efforts.

• Soda: High in phosphorous, soda draws calcium out of the bones, which is then lost through urine.
• Sweets: Excessive sugar accelerates glycation, which damages key proteins such as collagen and elastin.
• Salt: Consuming too much salt leads to increased loss of calcium through urine. Minimise salt intake by avoiding processed foods and using herbs and spices for flavour instead.
• Unhealthy fats: While certain fats are essential for bone health, the wrong types can promote inflammation in the body – a key driver for bone breakdown.
• Alcohol: Excessive alcohol consumption is detrimental to bone health, due to its effect on the absorption of calcium, vitamin D, and oestrogen balance.

Eating nutrient-dense foods not only supports your bone health but also improves your overall health, preventing diseases and promoting longevity. So, ready to revamp your diet for better bone health?

bone health, nutrition, osteoporosis, Mediterranean diet, omega-3 acids, full-fat yoghurt, prunes, leafy greens, fish, seeds, protein, collagen, calcium, magnesium