Enrich’s Guide to…Eating for Strong Bones

It might not be the first thing that we think about when it comes to wellbeing, but keeping our bones strong and healthy is one of the best things we can do for our overall health and mobility. Our bones literally provide the framework for all of the important processes in our body, protecting our organs and providing stability. Bone health is important at all stages of life, but is particularly relevant as we get older to help prevent injuries and keep us independent. Having strong bones is something people may take for granted, as we don’t often see symptoms until bone loss is advanced. Join us this month at Enrich as we dive into some easy strategies to enhance bone density and strength, including calcium, vitamin D, exercise and supplements.

So, what has our diet got to do with our bones?

Bones are dynamic living tissue that is always renewing and remodelling. We break down and remake our bones continuously, so we need to ensure a consistent supply of the nutrients required to remain healthy. Bone renewal is highest when we are young (meaning our bone mass is increasing) but slows down over time. Taking care of our bones throughout our lifetime can slow down the rate of bone loss, helping us to avoid conditions such as osteoporosis.

One of the best things we can do to look after our bones is to consume a diet with enough calcium, protein and vitamin D.

‘Them bones them bones need calcium’…is it true?

Yes! Our body’s calcium is stored in our bones and teeth, and serves as the building blocks for strong, healthy bones. When combined with potassium, it gives bones their hardness and strength. It is crucial that we get enough calcium in our early years so we can build a good skeletal foundation, but calcium is important in all life stages as it is needed as our bones rebuild.

The recommended daily intake of calcium for adults is 1000mg, which increases to 1200mg for women over 51 and men over 71. Women are at greater risk of developing osteoporosis as they have less bone mass than men and also lose bone more rapidly due to hormone changes during the menopause, so their requirements are slightly higher. In practical terms, this looks like 2 or 3 portions of dairy, dark leafy greens or calcium-fortified products a day.

But that’s not everything, right?

No – when it comes to our bone health, vitamin D is just as important as calcium. Vitamin D helps our body to actually absorb and use the calcium that we eat, so it is vital to make sure we are getting enough. Our bodies can make vitamin D from sun exposure, although small amounts can be found in eggs and oily fish. During the winter when sunlight is hard to come by, it is recommended to take supplemental vitamin D, to prevent any deficiencies from occurring.

So what are the best foods to eat to make sure my bones stay healthy and strong?

You can get everything you need to keep your bones healthy and strong from a well-balanced diet.

When it comes to calcium, dairy is the first thing we all think of, and it’s true that milk, cheese and other dairy foods are rich sources. This form of calcium is easily absorbed by the body, so it is the preferred source to obtain this bone-supporting nutrient. Another great source of calcium is canned fish (where you consume the bones) – think sardines or salmon.

If you’re plant-based, don’t worry! Calcium is also found in tofu, fortified plant drinks, almonds, sesame seeds, green leafy vegetables such as kale and broccoli, and edamame.

What else can I do to promote good bone health?

Of course diet plays a major role when it comes to maintaining healthy bones, but there are other things we can do.

Our bones get stronger as we use them, so engaging in regular physical activity is one of the best ways to support and maintain healthy bones. Weight-bearing exercises are particularly effective, which involve being on your feet and adding an extra force. Try to regularly include activities such as walking, strength training, climbing stairs or even dancing. Variety is helpful, so include a mixture of low and high impact exercises to really maximise bone strength.

We can also minimise our exposure to risk factors for poor bone health. Smoking, having a low body weight, and high alcohol consumption are all associated with an increased rate of bone loss.