It’s easy to think of bone as a solid mass, when in actual fact it’s a living tissue that is constantly being renewed – in with the new bone, and out with the old.
However, during our thirties the rate of bone loss starts to exceed the rate of bone renewal, reducing bone mass and strength. The good news is by including certain nutrients and foods in your diet, you can help keep your bones healthy.
Three bone-friendly nutrients to eat more of:
1. Up the calcium: Amazingly, 99 per cent of calcium in the body is stored in bones and teeth, while the remaining one per cent can be found circulating in your body, where it plays a role in nerve function, muscle contraction and blood clotting.
So, if you want strong healthy bones you need to make sure you’re reaching your recommended dietary intake of calcium each day. If you don’t get enough, your circulating calcium levels will be maintained at the expense of your bones. Good sources of calcium include dairy products, calcium-fortified soy alternatives and tinned salmon.
2. Ensure you get enough protein: When calcium intake is above 600mg/day, higher protein intakes are associated with higher bone mass, especially in the elderly. For healthy bones make sure you include protein-containing foods such as lean meat, skinless chicken, fish, nuts and seeds, legume and tofu, along with adequate calcium.
3. Boost your vitamin D: Getting outside in the sun each day is a great way to boost your vitamin D levels and your bone health. This fat-soluble vitamin increases the absorption of calcium and phosphorus in the small intestine, helping to strengthen bones. Getting just 10 minutes of sun each day during summer (more during winter) will ensure you meet your vitamin D requirements. Some foods including salmon, tuna and vitamin D-fortified table spread also contain vitamin D.
Foods and nutrients to limit:
- Salt: Consuming more than 6g of salt (2300mg of sodium) daily has been found to increase urinary calcium excretion and if you’re not eating enough calcium, weakened bones can result.
- Alcohol: Enjoy your alcohol in moderation, because too much has been shown to interfere with bone growth and renewal, and affect vitamin D production. These combined disrupt calcium balance and bone strength.
- Caffeine: Just like salt, too much caffeine can increase urinary calcium excretion, placing bones at risk. However, consuming a high calcium diet can negate this effect. Like most things, enjoy in moderation.
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