Nourishing Your Bones: Essential Steps for Optimal Bone Health
Bones form the scaffold of our bodies, providing structural support, protecting vital organs, and serving as reservoirs for essential minerals. Beyond their mechanical role, bones are living tissues, constantly undergoing remodeling and regeneration. It is easy to take our skeleton for granted, but understanding the pivotal importance of bone health has profound implications for longevity, mobility, and the overall vitality of the human body.
How to provide optimal care for your bones:
Avoid Processed and Ultra Processed Foods: One of the most impactful steps you can take to support your bone health is to steer clear of processed and ultra processed foods. Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, and added sugars. They may also contain additives like artificial colors and flavors or stabilizers while lacking the essential nutrients needed for bone strength. Examples of these foods are frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks. Opt for whole, minimally processed foods like fresh fruits, vegetables, lean proteins, and whole grains.
Eat Your Vegetables: Beyond their culinary appeal, vegetables are rich in a variety of vitamins and trace minerals crucial for bone health. Incorporate a colorful array of vegetables into your dishes to ensure you're getting a wide range of nutrients like vitamin C, potassium, and antioxidants, which all play a role in maintaining healthy bones.
Eat Adequate Calcium, Vitamin D and Supporting Nutrients: Calcium and vitamin D are cornerstones of bone health, and without them, our bones can become weak and brittle. For the dairy tolerant, yogurt, small amounts of cheese and judicious consumption of milk can be good sources of calcium. Dairy-free sources of calcium include leafy greens like kale and collard greens, almonds, and fortified non-dairy milks. Ensure you're getting enough sunlight exposure for natural vitamin D synthesis, and incorporate vitamin D-rich foods like fatty fish and fortified products. Many people also benefit from additional vitamin D supplementation. Checking vitamin D blood levels periodically can help you determining if supplementation is right for you. Additionally, it's crucial to include supporting nutrients like magnesium and vitamin K2 in the diet, which aid in calcium absorption and bone mineralization. Foods rich in vitamin K and magnesium include leafy greens, broccoli, nuts, seeds, and fermented soy products.
Eat Adequate Protein: Protein is essential for bone health, as it provides the building blocks necessary for bone tissue repair and growth. Include a variety of lean proteins such as poultry, fish, and plant-based protein options like legumes, quinoa and tofu to support optimal bone health. Aim for 1.0 to 1.3 g/kg body weight per day. (For example a 150 pound or 68 kg female should aim for 68-88 grams of protein per day.)
Optimize Gut Health: A healthy gut is crucial for absorbing the nutrients needed for bone health. Addressing issues like reflux, irregular bowel movements and bloating can significantly improve nutrient absorption. Consider incorporating gut-friendly foods like fermented vegetables, kefir, and bone broth into your meals. Additionally, focus on identifying and eliminating potential trigger foods that may be contributing to digestive discomfort.
Manage Stress: Stress can have a significant impact on bone health, as chronic stress can lead to increased levels of cortisol, which can weaken bones over time. Stress management techniques such as mindfulness, deep breathing exercises, and regular physical activity are important additions to your daily routine. These practices not only support mental well-being but also contribute to the overall health and resilience of your bones.
Get Adequate Exercise: Regular weight-bearing and resistance exercises are crucial for maintaining bone density and strength. Activities like walking, jogging, weight lifting, and yoga are excellent choices. Aim for a minimum of 150 minutes of movement per week.
Relish Health is here to help you support your bones through nutritional counseling and targeted testing of nutrients, gut health, hormones and metabolism.