Nutrition tips for strong bones

Nutrition tips for Strong Bones

Our bones are made up of protein fibres which are filled in with calcium and other minerals to make them strong and hard.  When old bone breaks down, new bone is formed. Osteoporosis is when your bones become thin and weak. In Ireland, 300,000 people over 50 years are estimated to have the condition. Unfortunately, osteoporosis does not usually present any symptoms. It is is diagnosed by checking your bone mineral density on a DEXA scan.

Following a bone-friendly diet and lifestyle is useful at any age to strengthen bone or minimise age-related bone loss. 

Am I at risk for Osteoporosis?

You may be at risk if you:

  • Are 65 years or older
  • Have a smaller body size - those who have more slender builds are at a greater risk for osteoporosis when compared to those in larger bodies.
  • Have a family history of osteoporosis
  • Don’t get enough calcium and vitamin D
  • Don’t exercise regularly
  • Smoke
  • Have too much caffeine or alcohol
  • Are post Menopause
  • Have medical conditions such as coeliac disease and inflammatory bowel disease
  • Use certain medications such as cortisone, prednisone or other glucocorticoids for a long time
  • Follow a vegetarian and vegan diet 

How can I protect my bones?

There are three main ways to help strengthen your bones and prevent osteoporosis. 

  1. Exercise - daily weight-bearing exercise can strengthen bones. For more information on the benefits of physical activity on bone health have a read of this great article by
  2.  Stopping harmful habits is another way to prevent osteoporosis. Habits like smoking, excessive alcohol consumption, and overconsuming caffeine can lead to a higher risk of you developing osteoporosis. 
  3. The foods you eat on a regular basis can increase your bone density and enhance calcium absorption.  At what2eat we help clients focus on Calcium, vitamin D, and protein, which are the three nutrients that have the biggest impact on bone health. 
Nutrients for bone health and osteoporosis

Calcium

Calcium helps to build and maintain bone strength throughout life and helps to prevent osteoporosis. If your diet is low in calcium rich foods, the body takes calcium from your bones to compensate. This can lead to weakened bones and increase your risk of fractures.

The recommended dietary allowance (RDA) for adults older than 18 years of age is 1000 mg/day. For adults over age 50, the RDA goes up to 1,200 mg/day. 

Calcium Rich Foods

The Department of Health’s guidelines recommend 3 servings from the ‘milk, yogurt and cheese’ food group each day as part of a healthy, balanced diet. Examples of one serving include:

  • 200ml of milk
  • 125g of yogurt or
  • 25g of cheddar-type cheese

Other foods rich in calcium include: kale, tofu, figs, almonds, salmon, broccoli, nuts and seeds.

 

Vitamin D

Vitamin D helps calcium get from our food and into our body where it helps strengthen bones. It’s often called the “sunshine vitamin” as vitamin D can be produced in the skin when exposed to UVB rays or taken in through diet. 

There are lots of reasons why we don’t produce enough vitamin D from the sun these include: 

  1. Wearing sunscreen to protect our skin from the damaging effects of sun exposure
  2. Covering most of your body with clothing
  3. Having darker coloured skin
  4. Living in parts of the world with less winter sunshine
  5. If you are living with obesity you are also more likely to have low levels of vitamin D.

Vitamin D rich Foods:

  • Oily fish
  • Egg yolk
  • Meat / offal
  • Milk (this varies during the seasons)

Cod liver oil also contains a lot of vitamin D, but you shouldn’t take this if you are pregnant. Fortified margarines, milks, fruit juices and breakfast cereals all have vitamin D added.

Vitamin D Supplementation

The Department of Health advises that adults aged 65 and older take a vitamin D supplement to ensure they get the essential vitamin D needed for bone health.

 

Protein

Studies have found that a diet rich in protein is associated with better bone strength, slower rate of bone loss, and reduced risk of hip fracture. Protein rich foods include: eggs, dairy, lean meat, poultry, fish, beans, soybeans, lentil, tofu.

 

Final message from Sonja Lynch, Dietitian....

  • Maintaining lifelong strong bones even if you have a restrictive diet or injuries' is achievable with the right support. Focus on following healthy habits that you can maintain.
  • If you have going injuries, an appointment with a physiotherapist can help find suitable exercises to maintain bone strength. The team at PMC Physiotherapy can modify exercises in many different ways to make sure they are appropriate to your level of fitness, type of injury and degree of Osteoporosis.
  • It’s very easy to miss out on essential bone healthy nutrients, especially if you're dieting or avoiding certain food groups. This is where the expertise of a Dietitian can really help. At What2eat we focus on long term health rather than food restriction and fad diets. So the next time you consider making changes to your diet, don’t forget to include calcium, vitamin D and protein rich foods to help keep your bones strong. 
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