Nutrition and Bone Health

Let’s Talk Bones

​Bone is a living, growing tissue, composed mainly of a protein called collagen, which allows our bones to be flexible. In addition to collagen, calcium phosphate, a mineral, provides the bones with strength and stability. This is important since our bones provide structural support for our bodies. 

​​Our bones protect many of our vital organs such as the heart, liver, lungs, brain and spinal cord. They also play an important role in the regulation of calcium and blood sugar.

​​Throughout our life, our bones are continuously being broken down and rebuilt. As we age more bone is broken down than is replaced, making it important to build and maintain strong bones early in life. 

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Facts on Osteoporosis: The Most Common Bone Disease

• Is characterized by a weakening of the bones, making them more likely to break.
• Areas most commonly affected include the spine, hips, and wrists.
• Is more prevalent among women than men. Women‘s bones are typically smaller and thinner.
• Affects about 20% of women over age 50.
• In the first several years following menopause, women can lose bone at a much faster rate due to decreased estrogen production.
• By age 65, the rate of bone loss for women and men equalizes. In men, the production of  testosterone can decline resulting in greater bone loss. 

​Risk Factors
 
Poor diet, sedentary lifestyle, low body weight, smoking, overconsumption of alcohol, certain medications, advanced age, being female, ethnicity (Caucasian and Asian women are at higher risk) and family history.
 
Other health conditions that can increase your risk of osteoporosis include asthma/allergies, cancer, Cushing’s disease, diabetes, hyperparathyroidism, hyperthyroidism, inflammatory bowel disease, lactose intolerance, lupus, liver or kidney disease, lung disease, multiple sclerosis and rheumatoid arthritis. 

So What Can YOU Do To Maintain
Optimal Bone Health?
 
1. Include more of the following nutrients in your diet:
​

• Calcium: Dairy products (milk, cheese, yogurt), green leafy vegetables (broccoli, Brussels sprouts, kale), canned salmon,beans/legumes, tofu (fortified)
• Vitamin D: Salmon, egg yolks, cow’s milk (fortified)
• Phosphorous: Scallops, soybeans, salmon
• Magnesium: Pumpkin seeds, spinach, black beans
• Silica: Found in plant based foods
• Zinc: Oysters, beef, lentils
• Manganese: Oats, brown rice, pineapple
• Copper: Sesame seeds, cashews, soybeans
• Boron: Chickpeas, almonds, bananas
• Potassium: Potatoes, sweet potatoes, beet greens, avocados
• Strontium: Seafood, whole milk, wheat bran
• Vitamin K: Kale, spinach, tempeh, miso
• Protein: Beef, chicken, fish, beans, tofu, eggs

​2. Lower inflammation- Eliminate or minimize intake of added sugars, processed foods and salt. Eat more colorful fruits and vegetables, nuts, seeds and beans. Add various herbs and spices to your foods. Eat fatty fish such as salmon, trout, herring, mackerel, sardines or anchovies at least 1-2 times per week.
 
If you are looking for a specific dietary approach, the Mediterranean diet may be a good one to consider. A study published in April 2018, which included 140,775 adults (the majority being women) over age 60, from both Europe and the United States, found that moderate to high adherence to a Mediterranean diet was associated with decreased risk of hip fracture.

3. Don’t smoke and limit alcohol intake     
 
4. Get enough vitamin D – Certain foods and sunshine do provide vitamin D, however that may not be enough. Talk to your doctor about getting your vitamin D levels checked to see if you need to take a supplement.  
 
5. Find healthful ways to manage stress ​

​6. Get moving- Hiking, brisk walking, jogging, weight training, rock climbing, tennis, dancing, and yoga are some examples of ways to maintain and build strong bones.

​7. Consider supplementation- If you believe your diet may be lacking certain bone building nutrients, talk to your doctor or registered dietitian about taking a supplement.

​~ Colleen Drosdeck RDN, CD