Six foods that can help to reduce bone-break risk for people with osteoporosis

"As people get older, being unsteady on your feet can be an issue. But falling as you age can be serious - especially if you break a bone.

Figures show more than three million people have a condition which means your bones are more fragile and at risk of breaking. Osteoporosis, also known as "brittle bone disease", means the bones become more likely to break, leading to 500,000 fragility fractures every year, with more than half of women over 50 experiencing a break.

Ella Kaur, a Nutritional Therapy Practitioner, says there are some things which people can do to improve their risk of breaking a bone - including some simple diet changes. She explains: "Looking after bone health becomes increasingly important as we age. Strong bones don’t just help prevent fractures - they also support mobility, posture and overall quality of life."

Ella adds: "Bone health is particularly important for women approaching menopause. Oestrogen helps protect bone density, so when levels decline during menopause, bone loss can accelerate. Post-menopausal women may lose up to 3% of their bone density each year, which is potentially up to 30% over a decade.

"This contributes to a growing risk of osteoporosis later in life, and according to the Royal Osteoporosis Society, around half of women over the age of 50 will break a bone due to osteoporosis during their lifetime. The good news is that bones are living tissue that constantly break down and rebuild.

"This means diet and lifestyle can play an important role in supporting bone strength, particularly through nutrients that help maintain bone structure." She adds: "Ultimately, strong bones rely on a balance of nutrients including calcium, vitamin D, magnesium and protein.

"A varied diet, alongside regular exercise and healthy lifestyle habits, can help support bone health throughout life." The expert recommends six foods to include in your diet to support healthy bones.

Dairy and fortified plant milks
Calcium is a key building block for bones, and dairy products such as milk, yoghurt and cheese are well-known sources. Plant-based alternatives like almond, oat or soy milk are often fortified with calcium and vitamin D, helping the body absorb calcium more effectively.

Leafy green vegetables
Vegetables such as kale, broccoli and bok choy provide calcium and vitamin K, which helps regulate bone metabolism and supports calcium absorption.

Fatty fish
Salmon, mackerel and sardines are rich in vitamin D and omega-3 fatty acids. Vitamin D is essential for calcium absorption, meaning the body cannot properly use dietary calcium without it. Many people have low vitamin D levels, particularly during winter months, when sunlight exposure is limited. Supplements can help fill nutritional gaps but it is always advisable to check with your Doctor or Health Care Team first.

Nuts and seeds
Almonds, sesame seeds and chia seeds are good sources of magnesium, a mineral that works alongside calcium to support healthy bone structure. Magnesium is involved in hundreds of processes in the body, yet many adults don’t get enough through their diet.

Low-sugar foods
High sugar intake can negatively impact bone health. Excess sugar can make the body more acidic, causing calcium to be released from bones to restore balance. Reducing refined sugar may help preserve calcium stores.

High-protein foods
Protein is often overlooked in relation to bone health, but it plays a key role in maintaining bone strength. Foods such as eggs, fish, lean meat, beans, lentils and tofu support bone repair and help maintain muscle mass, which is important for reducing the risk of falls."
Words and image above from article seen here

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PLEASE BE AWARE
Articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan