Do I need Calcium for my Bone Health?
Movement x The Naturopathic Farmer
Bone health is not just about supplementing calcium, and it is always advisable to seek professional advice before taking any supplement. The good news is that there are lots of things you can do to help maintain your bones
When we think about Bone we tend to think of it as a static hard substance, but it is a living tissue that is constantly remodelling, and as such diet and lifestyle plays a key role in maintaining its health.
What is bone and what does it do?
Bone provides structural support and protection to our organs.
It is composed mainly of collagen fibers and mineral deposits, primarily calcium and phosphate. This combination gives bone its strength and hardness. The collagen provides flexibility and resilience, while the minerals provide rigidity and strength. As mentioned before bone is constantly breaking down and rebuilding.
Bone mass reaches its peak at around 30 years of age and remains fairly constant until around the age of 50 or when menopause occurs. Menopause starts from the time there has been no bleed for a period of 12 months.
What happens to bone health during menopause?
During menopause oestrogen declines. Oestrogen plays an important role in maintaining bone density. The decline in oestrogen may cause breakdown to become faster than bone building. Diet, exercise and healthy lifestyle habits are important to slow the decline of bone.
What Nutrients do I need for bone health?
Calcium is the primary mineral found in bones, providing strength and structure. Adequate calcium intake is crucial for bone formation and maintenance. Good dietary sources of calcium include fermented dairy products such as cheese, yogurt, kefir, leafy green vegetables (kale, collard greens, broccoli), tofu, almonds, Egg yolks, buckwheat, bone broth, molasses, soy beans, tinned sardines and tinned salmon (both with bones in), sesame and tahini
Magnesium is involved in bone formation and influences bone mineral density. Good food sources of magnesium include nuts and seeds (almonds, pumpkin seeds), whole grains (brown rice, quinoa), leafy green vegetables (spinach, Swiss chard), and legumes (black beans, chickpeas), molasses, figs, soy beans, brewer’s yeast, kelp
Vitamin D is necessary for calcium absorption in the intestines and for maintaining adequate calcium levels in the blood. It also plays a role in bone mineralization. The best source of vitamin D is from sunlight, and it is recommended to be out in the sun for 5 to 10 minutes between the hours of 10am and 3pm during summer and between 7-30 minutes during winter. Some vitamin D can be obtained from such as fatty fish (salmon, mackerel), egg yolks, however generally this is insufficient. As we age we find it harder to convert vitamin D into its active form and supplementation may be required
Phosphorus is another mineral essential for bone structure, working in conjunction with calcium. It is found in high-protein foods such as meat, poultry, fish, dairy products, nuts, and seeds, sardines, sesame, tahini, and tuna.
Vitamin K plays a role in bone metabolism and helps activate proteins involved in bone mineralization. Leafy green vegetables and fermented foods
Vitamin C is involved in collagen synthesis, which is essential for the formation and strength of bones. Citrus fruits, strawberries, kiwi, bell peppers, and broccoli are rich sources of vitamin C.
Trace minerals such as zinc, copper, manganese, and boron are also important for bone health, as they contribute to bone formation and maintenance. These minerals can be found in a variety of foods as described above.
Protein, collagen is the main protein found in bone. Protein helps bone building, bone repair and balancing the mineralization of bone. Protein is also important for building muscle, and strong muscles are needed to support and protect bone. This is why muscle building exercise is important for good bone health. Whilst protein is important for bone health, too much can lead to acidity within the body and cause minerals to leech from the bones, this is why it is important to eat lots of green leafy and other vegetables.
SERMs, stands for selective estrogen receptor modulators, and were until recently known as phytoestrogens. These act by engaging on estrogen receptors of cells and causing the cell to perform an action as if oestrogen was present, therefore they may help with the slower breakdown or even rebuilding of bone.
Foods to avoid
Some foods can have a detrimental effect on bone health, either by speeding up the breakdown or by inhibiting the absorption of healthy nutrients and these include:
Highly salted foods
Carbonated soft beverages such as cola
Alcohol
Sugar
Lifestyle measures
Resistance Exercise using weights, resistance bands, or body weight to strengthen muscles and bones. Focus on exercises that target major muscle groups, such as squats, lunges, push-ups, and rows.
Balance and posture exercises improve balance, coordination, and posture, as these can help reduce the risk of falls and fractures. Activities like yoga, tai chi, and Pilates can be beneficial for balance and posture.
Maintain a healthy weight. Being underweight can be as bad as being overweight when it comes to protecting bones
Avoid Excess Alcohol
DEXA SCANS
A Dexa scan gives a measure of bone density and is used to detect osteoporosis. I recommend that all menopausal women should get one if they have not had one before and repeat every 1-2 years to track the health of their bone density.
Looking for more nutritional guidance?
Consider consulting a naturopath. Movement Health & Wellness partners with The Naturopathic Farmer for all things nutrition and lifestyle. Naturopaths are skilled practitioners who can effectively assess hormone health and whether your body has enough of the right macronutrients (e.g. carbs, fats, proteins) and micronutrients (e.g. our vitamins and minerals).
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