Eat well for...bone health
Dr Chintal Patel explains how making food and lifestyle changes can keep our bones strong and healthy
I’m willing to bet that while we all know that bones are a key part of the body, most of us don’t appreciate just how important they are.
As well as supporting our bodies and protecting delicate organs such as the brain, heart and lungs, bones also store minerals such as calcium. And bone marrow, found in the centre of some large bones, is where blood cells are made and stored. All the more reason to keep our bones strong and healthy.
Our bones naturally lose density over time, which increases the risk of osteoporosis, a disease where bones become weaker and more fragile and therefore more likely to break. This condition becomes more prevalent with age and especially in women post menopause. But the good news is we can protect our bones by making simple dietary and lifestyle choices.
Foods to include in your diet
Dairy or alternatives
Milk, cheese and yogurt are some of the best sources of calcium, which is essential for maintaining bone density. Live yogurt also contains probiotic cultures which have anti-inflammatory effects and may help regulate bone remodelling. If you prefer plant-based alternatives, always look for fortified options which contain added calcium, vitamins and minerals.
Green leafy vegetables
Veg like kale, broccoli and sprouts are high in calcium, magnesium and vitamin K, which are all essential for bone health. They also contain antioxidants that may help to reduce bone loss over time.
Nuts and seeds
Almonds, chia seeds, sesame seeds and pumpkin seeds are rich in magnesium, a mineral that helps bones to absorb calcium. Walnuts also provide omega-3 fatty acids, which may reduce inflammation and support bone strength.
Soy products
These include tofu, tempeh and edamame beans. As well as being a good source of calcium they contain isoflavones, which may help with bone formation and reduce bone resorption.
Fish and eggs
Tinned oily fish like salmon or sardines are high in calcium, especially as they contain small edible bones. Oily fish and eggs are also high in Vitamin D. Foods rich in vitamin D help your body to absorb calcium effectively.
Foods to limit
Sugary drinks
Studies show sugary drinks can reduce bone density over time, increasing your risk of fractures. Limit sugary drinks and try drinking water or herbal teas instead.
Caffeine
Excessive caffeine can interfere with calcium absorption. Try decaffeinated tea or coffee or stick to no more than three to four cups of coffee or tea per day.
Salt
Too much salt can cause increased calcium excretion, weakening bones. Try to limit processed foods which are often high in salt and try flavouring foods with herbs and spices rather than salt.
Remember, you don’t have to totally exclude these foods from your diet, it’s about small sustainable changes that you can maintain long term.
What else can I do?
Stop smoking
Smoking increases your risk of osteoporosis by decreasing calcium absorption and new bone formation. Quitting smoking can reduce your risk.
Exercise regularly
In particular, try weight bearing exercise, where your feet and legs support your body weight, as this helps to strengthen bones. Try walking, weight or strength training and sports like football and tennis.
Reduce alcohol
Studies show that people who drink daily have a higher risk of osteoporosis and this risk increases with the amount of alcohol consumed.
