What are bones made of? Like all tissues, they contain protein. They are rich in minerals, not just calcium, but also potassium, manganese, magnesium, silica, iron, zinc, selenium, boron, phosphorus, sulphur, chromium, and dozens of others. And in order to use those minerals, vitamin D must be present and your diet must also contain high-quality fats.

If your diet is poor in any of the above nutrients your bones will suffer. Although bones do start to thin gradually once you get into your 30s, contrary to popular belief getting older and menopause are not the only major causes of osteoporosis. Poor nutrition and lack of exercise are also major causes of weak bones.

 

The foods you eat can work to keep your bones strong as you age, and some can even help you replace lost bone mass.

 

Get plenty of calcium: Did you know that 99% of your body’s calcium is stored in your bones and teeth? This calcium makes up your bone bank. Calcium is “deposited” and “withdrawn” from your bone bank daily, based on your body’s need for calcium. If your daily diet is low in calcium, calcium is “withdrawn” from your bone bank. Bone is broken down to keep your blood calcium level normal. This happens because calcium plays a critical role in supporting your body’s vital functions; such as controlling your blood pressure and maintaining your heart beat.

 

Dairy products (organic) in moderation are a good calcium source but you can also get your calcium from green leafy vegetables, canned fish with bones, soya, dried figs and sesame seeds. It is also worth adding in a supplement containing calcium around the menopause.

 

What decreases calcium intake?

• Caffeine – too much caffeine can affect the balance of calcium in the body.  Try to cut down the amount of caffeine you consume or better still eliminate it completely and drink herb teas and grain coffees.
• Salt – if you eat a lot of salt, it can increase the amount of calcium your body excretes through urine. You should eat no more than 6g of salt a day.
• Fizzy drinks – these contain a lot of phosphorus, which is used to improve the flavour. When phosphorous levels in your blood rise, a message is sent to your brain, telling it that there is not enough calcium. As a result the body draws calcium from your bones and teeth to balance the high levels of phosphorus. If this happens regularly, your bones will begin to weaken.
• Get enough vitamin D: Vitamin D is essential for the absorption and use of calcium in your body. Vitamin D has been referred to as “the sunshine vitamin.” Your body can make vitamin D from casual sun exposure of short duration (as little as 5 to 15 minutes of sunshine per day, two to three times per week on the face and hands). Ten to fifteen minutes of sunshine three times a week should enable your body to make all the vitamin D it needs but you can also get Vitamin D from food sources such as oily fish and eggs. If you suspect that you’re not getting enough vitamin D from these sources, or if you’re over 65, consider taking a multivitamin or a calcium supplement (like OsteoPlus) that contains it and having a blood test to check for a deficiency.
• Replace meat with soya: Studies have shown that a diet high in animal protein can interfere with the way your body uses calcium not to mention the saturated fat and other toxins present in meat which have been linked to an increased risk of cancer. So avoid meat, especially red meat and consider replacing with soya and other beans instead.

Soya may help to prevent bone loss and even aid you in building bone after the menopause. Although some tofu provides calcium, researchers think that it may be the phytoestrogens, particularly one called genistein, that really protects your bones. These substances appear to work somewhat like oestrogen, functioning as a sort of natural hormone-replacement therapy. In one study, postmenopausal women who ate soya every day for six months increased bone mass in their spines by 2 percent, while those who didn’t eat any continued to lose bone. You can get more soya into your diet by snacking on roasted soy nuts, tossing some tofu into a vegetable stir-fry, and using organic soya milk on your cereal or in smoothies. Also include lentils, chickpeas etc. 

• Cut down on alcohol and quit smoking: Drinking more than two alcoholic beverages per day can harm bone cells and disrupt their absorption of calcium and vitamin D so avoid or limit to no more than one drink a day and try to have 2 –3 days off a week. And if you haven’t given up by now quit smoking and avoid passive smoking. Smoking puts you at a higher risk for developing osteoporosis and increases the rate of bone thinning once it starts.

This entry was posted on Tuesday, January 1st, 2008 at 3:50 am and is filed under Healthy Ageing, Menopause, Osteoporosis. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.