stronger_bones_YRS_article

From Vitamin D to the
power of prunes, here’s
how you can maintain
bone density and lower
your osteoporosis
risk with a cleverly
stocked fridge!
way
It’s easy to feel
negative about
bone health over
50 as we know bone
density drops steeply
around the menopause,
and osteoporosis affects
around three million of
us in the UK. But science
shows you can have a
really positive impact on
your bone density without
medication, simply by
being smart about what
you eat.
Bone up
As bone is a living tissue, it’s
constantly being broken down
and replaced, in a roughly ten-year
cycle. When you’re young your
body makes bone faster than it
breaks down old bone, so total
bone mass is increased, but from
your late 30s it breaks down faster
than you can create new bone.
The process is exacerbated
by the drop in oestrogen that
occurs post-menopause, making
you more susceptible to weaker
bones and osteoporosis. But it’s
never too late to protect what
you have, and lower your risk
of fractures, through simple
lifestyle changes. Giving your
diet a tweak can still have an
impact at any age.
“Even if you have
very weakened bones or
advanced osteoporosis
improving your diet will give
many benefits and can slow the
progression of weakening bones,”
says dietitian Anna Daniels.
Eat your
to
stronger
THE KEY NUTRIENTS
If you want to eat for bone health
there are a few key ingredients
to consider. “Bone-supporting
nutrients work by slowing
down the rate of bone density
loss. These include Vitamin
D, calcium, magnesium and
phosphorus, as well as protein,”
says nutritional therapist
Aneequa Godart.
Calcium is well known when
it comes to bone health, and
it’s especially important as we
age. “After the menopause
the requirements for calcium
significantly increase from 700mg
per day to 1200mg,”
says Anna.
“It is entirely possible
to get adequate calcium
from your diet and it
is the best way. If you
feel that you’re not
able to meet your daily
requirements from
food alone, you can
take supplements to top up your
intake, yet it is always advisable
to discuss this with a pharmacist,
doctor or dietitian first.”
While calcium is important,
it works in conjunction with
Vitamin D. “Vitamin D works
with calcium and phosphorus for
healthy bones, it also protects
your muscles and prevents
osteomalacia which is a softening
of the bones,” says Anna.
“Without adequate Vitamin D
you cannot absorb the calcium
efficiently, even if your diet rich is
in calcium.”
Many of us have Vitamin D
deficiencies, especially
during the winter when
it’s hard to get enough
from sunlight and diet
alone, so the government
recommends all adults
consider a 10 microgram
Vitamin D daily
supplement.
What to eat?
If you’re already eating a
well-balanced diet, you’re
probably getting most of
your nutritional needs met,
but – as you’ll no doubt
have picked up already –
it’s worth considering your
calcium and Vitamin D
needs too.
“In addition to eating
plenty of fruits and
vegetables, make sure to
include calcium-rich foods
such as dairy or plantbased
dairy alternatives
which have been fortified
with calcium,” says Anna.
“It is important to
read the label, as many
organic brands will not
have the added vitamins
and minerals required to
support bone health.”
Calcium
Vitamin
D
As well as dairy
and fortified
products such
as orange juice,
calcium can be
found in tofu,
sardines, legumes,
seeds, nuts, beans
and pulses. Yogurt
in particular has
been shown to improve
bone health, with regular
consumption linked to a
3-4 per cent higher bone
density level in older
women, and a whopping
39 per cent lower risk of
osteoporosis in women (52
per cent lower for men).
And there’s another
reason to eat your greens:
“Studies have shown that
leafy green veg such as
kale and broccoli can
also be beneficial
for supporting bone
health, especially
in post-menopausal
women, due to their
phosphorus and
calcium content,”
says Aneequa.
Often products
fortified with calcium will
contain Vitamin D too
(such as orange juice and
non-dairy milk). “Other
good sources of Vitamin
D include liver, eggs and
dairy products,” says
Aneequa.
“Meanwhile, nuts,
legumes and green leafy
veg are good sources of
both magnesium and
phosphorus, but taking a
Foods from each of these food groups will help improve bone health
Protein
Phosphorus
feeling great
high-quality, high-strength
multi-vitamin can be a
great way of filling any
nutrient gaps.”
They’re known for
helping keep people
regular, but if you’re a
fan of prunes, your bones
might thank you too! A
group of post-menopausal
women who ate 100g
(around ten prunes) per
day, alongside calcium and
Vitamin D supplements,
had significantly higher
bone mineral density than
those who didn’t. This is
thought to be because
prunes suppress bone
breakdown. If ten feels like
too many, researchers say
you can build up to this
from two or three.
Calcium isn’t just good for
bones, it also plays an
important role in blood
clotting, helping muscles
to contract, and regulating
normal heart rhythms and
nerve functions
Magnesium
Turn the page for more bone health advice
42 YOURS EVERY FORTNIGHT
YOURS EVERY FORTNIGHT 43

feeling great
Eat your
way to
stronger
What to avoid?
While your diet can do a lot of
good when it comes to bone
health, there are also some sneaky
culprits that might be making
things worse.
“High-sodium foods can cause
excessive calcium excretion so it is
best to limit your salt intake,” says
Aneequa. “The human body needs
sodium for fluid balance, nerve and
muscle function so reducing rather
than cutting it out completely is
recommended.
“Caffeine is another culprit as it
can decrease calcium absorption
and contribute to bone loss. Drinks
such as coffee, tea, fizzy drinks, and
energy drinks all contain varying
amounts of caffeine, so again it is
best to avoid where possible or
consume them in moderation.”
There is one possible exception
to this rule, as there’s increasing
evidence that green tea might
improve bone health. Researchers
in Hong Kong found that the
beverage contains a group of
chemicals that stimulate bone
formation and help to slow its
breakdown.
Finally, cutting down on alcohol
is also a smart move: “Excess
alcohol consumption can also
contribute to low bone mass and
leave you prone to fractures, so it’s
best to follow the UK guidance of
no more than 14 units per week
(approximately six medium glasses
of wine) spread over three or more
days,” says Aneequa.
LOOK TO THE MED
Our old friend the Mediterranean diet
is back in the news again, this time
having been shown to reduce bone
loss in people with osteoporosis within
just 12 months. The diet, which is rich
in fruit, veg, nuts, unrefined cereals,
olive oil and fish, was tested on a group
of more than 1,000 65 to 79-year-olds.
Those who took part (and also took a
daily Vitamin D supplement) reduced
Don’t forget to keep active, too.
Weight- bearing exercises such as push-ups
and squats are great for bone health,
while a study found just one minute of
running per day was associated with a
four per cent improvement!
Our experts...
• Anna Daniels is a
registered dietitian and
founder of Josie Rose Skincare
(josieroseskincare.com)
• Aneequa Godart is
a registered nutritional
therapist
(aneequagodart.com)
their hip bone loss, compared
to those who didn’t.
As we’ve seen before, this diet is
already linked to lots of other health
benefits, such as a lower risk of
cardiovascular disease, Parkinson’s and
cancer. So perhaps the simplest way
of protecting your bone health is to
adopt a more Mediterranean-style diet
with a Vitamin D supplement.
YOURS EVERY FORTNIGHT
45
BY LIZZY DENING. PICS: SHUTTERSTOCK; ALAMY STOCK PHOTO