What to eat for osteoporosis : It’s never too early to start looking after your bones

Many in the UK, and worldwide, are living with osteoporosis and it’s never too early to start looking after your bones. Sharing words from Registered nutritionist Jo Williams

What to eat for osteoporosis
Osteoporosis occurs when bones become weak, fragile and more porous; this may lead to fractures. The risk of developing osteoporosis increases steadily as we age. After the age of 35, we naturally lose bone density, making it increasingly important to eat the right foods and implement lifestyle changes to help maintain bone density and strength.

Here are ways to support bone health:

• Calcium and vitamin D are key nutrients for bone health. Calcium-rich foods include dairy products (milk, cheese and yogurt), calcium-set tofu, green leafy vegetables, almonds, canned salmon and sardines, and sesame and sunflower seeds. Vitamin D is vital for the absorption of calcium, but sadly it's found in only a few foods – oily fish, egg yolks and liver all provide useful amounts.
• Magnesium may have an important role in helping keep bones healthy. Good sources include Brazil nuts, sunflower and sesame seeds, almonds, bananas and dark green, leafy vegetables, such as spinach.
• Studies have found that a good intake of vitamin K may result in denser bones and fewer hip fractures; kale, broccoli and other green leafy veg are useful additions to your diet. However, if you are on certain prescribed medication, such as anti-coagulants like Warfarin, you should speak to your GP before making any changes to your diet.
• Eat less salt and consume less alcohol and fizzy drinks. A high salt intake may lead to calcium being leached from the bones and excreted by the body. Excessive alcohol intake may damage the cells that make new bone.
• Taking too much vitamin A in supplemental form is thought to weaken bones over time – studies suggest that an average of 1500mcg a day over many years may affect the density of your bones and make them more likely to fracture.

Tips for strong bones
1. Eat plenty of fresh fruit and vegetables, which contain the minerals potassium and magnesium – these may encourage bones to absorb key minerals, such as calcium. Fruit and vegetables also contain vitamin C and zinc, which are required for bone health.
2. Take regular weight-bearing exercise and quit smoking. Smoking leaches calcium directly from bones.
3. Stick to government guidelines on alcohol consumption and enjoy at least two alcohol-free days each week.
4. Make sure you get plenty of natural sunlight, particularly in the winter months. Vitamin D, which is vital for bone health, is synthesised in sun-exposed skin.

Here are three bone-healthy recipes, each of the links show the recipe and nutritional values so you can check out which recipe would suit you best:

lentil salad with tahini dressing,

roasted cauli-broc bowl with tahini hummus 

sardines & tomatoes on toast.

Have a look at some sardine recipes on this post here

Helpful link to the Royal Osteoporosis Society UK here

Important:
Please note articles within this blog 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. If you have any concerns about your general health, you should contact your GP or local health care team/provider.

All the best Jan