Using nutrition to support bone health

I’ve been having a lot of conversations recently about osteoporosis and how nutrition can either help prevent its onset or support those with a diagnosis, and the answer is, yes it can help in both instances. This blog aims to explain more about osteoporosis and give some pointers for those that are either concerned about its onset or are managing the condition.

Osteoporosis, often referred to as a “silent disease,” is a condition that weakens bones, making them fragile and more prone to fractures. It’s particularly common in women over the age of 50, and is a result of menopause and the great reduction in oestrogen, although it can affect anyone.

It occurs when bone density decreases, and the body loses more bone than it creates. This imbalance can lead to brittle bones, height loss, and an increased risk of fractures, especially in the hips, spine, and wrists. While genetics and age play significant roles, lifestyle factors—such as diet—are also crucial in maintaining bone health.

Nourish your bones

Your bones are living tissues that need a steady supply of nutrients to stay strong. We’ve been conditioned to believe that calcium is the key to strong bones, and whilst it is a big player, it isn’t the only one.  

Calcium is the building block of bones, essential for maintaining bone density and strength, however Vitamin D helps the body absorb calcium and plays a crucial role in bone remodelling.

We also need magnesium to support bone structure, Vitamin K to reduces calcium loss and protein to help bone repair….it really is a team game keeping these bones healthy!

Whilst some foods can benefit bones, there are some that are a hindrance and have a negative impact on our bone health by reducing calcium absorption or increasing calcium loss such as salt and sugary drinks.

By focusing on a nutrient-rich diet and adopting bone-friendly habits, you can take proactive steps to prevent bone loss and strengthen your skeletal system. Remember, small changes can lead to big results when it comes to your health.

If you’re looking for personalised nutritional advice or support to help with bone longevity or discuss any osteoporosis concerns, feel free to reach out to me and book a discovery call where we can talk about your individual requirements and look at how a tailored plan could help you thrive.