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 Calcium is “deposited” and “withdrawn” from your bone bank daily, based on your body’s need for calcium. If your daily diet is low in calcium, calcium is “withdrawn” from your bone bank.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.

No matter how healthy you are your body starts losing bone mass naturally after the menopause and for some women that can happen in their 40s. The result can be the brittle, fragile bones and poor posture associated with osteoporosis. The good news is there are simple steps you can take to promote bone health throughout your life.

As women we reach our peak bone mass around the age of 25-30 so the more bone younger women can put on the bigger the advantage when they reach the menopause. But with bone it is never too late to make a difference so follow the five steps below:

1. Do weight bearing exercise: Muscle pulling on bone builds bone so weight bearing and weight training exercise can help you build stronger bones. The best exercises for building bone include body toning, jogging, brisk walking, weight training, stair climbing, dancing and other activities which help you work against gravity; swimming although a great form of exercise is not the ideal bone booster as you are buoyant in the water. Aim for 30 minutes of bone bearing exercise three to five times a week.
2. Get enough calcium in your diet: Low calcium levels are known to contribute to the development of osteoporosis. Depending on your age you need between 700 to 1000mg of calcium a day. Dairy products are not the only source of calcium and you also get good amount from leafy dark green vegetables such as broccoli and cabbage, grains, legumes and seeds (especially sesame seeds).
3. Get enough vitamin D: Vitamin D is needed for your body to absorb calcium from the foods you eat. Vitamin D comes from two sources: through the skin following direct exposure to the sun and from diet. An exposure of 10 to 15 minutes of sun for at least two hours a week is usually enough to provide adequate vitamin D. Food sources of vitamin D include salmon, mackerel, and tuna and egg yolk. We now know that good levels of vitamin D are important for cancer prevention so if you would like your vitamin D levels checked then do see the Resources Page X.
4. Five a day: Taking five or more servings of fruits and vegetables daily can help build better bones. A recent study found that women who consumed 3.5 servings of fruit and vegetables daily had greater bone density than those who did not. Fruits and vegetables are alkaline and are good sources of magnesium and potassium two major nutrients that can help protect against bone loss.
5. Don’t Smoke and Moderate Alcohol: Nicotine is toxic to bone and the first thing you need to do to protect bone health if you smoke is quit. Smoking not only reduces bone density (by up to 25%) but also increases the risk of hip fracture. Alcohol in moderation is fine, but just one or two drinks a week. Alcohol acts like a diuretic, causing the leaching of valuable minerals such as calcium and magnesium.

Recent research has indicated that in addition to calcium, magnesium and vitamin D, other vital nutrients that play a key role in osteoporosis prevention are antioxidants.

Experts now believe that increased intake of fruit and vegetables and the antioxidants they contain, like vitamins C and E may improve bone health and may reduce the risk of osteoporosis.

A study published in the September 2003 issue of The Journal of Clinical Investigation proposed a new theory of how oestrogen loss causes osteoporosis by concluding that a deficiency of the hormone lowers the antioxidants in osteoclasts (the cells that promote bone absorption), which increases their activity. Researchers, from St George’s Hospital Medical School in London, concluded that the mechanism of oestrogen deficiency in bone loss is that of lowering the antioxidants in osteoclasts which sensitises them to signals that promote bone resorption.

These observations clearly support dietary recommendations for eating more fruit and vegetables (which also make the body more alkaline which is a key factor in prevention of osteoporosis – see my book ‘Osteoporosis – the silent epidemic’) and while the findings need to be confirmed by larger longitudinal studies which are currently underway, they do highlight the potential of a diet rich in fruits and vegetables to modify the risk of osteoporosis.

They also suggest that taking antioxidants may reduce the risk of osteoporosis when a woman approaches the menopause, one of the primary health concerns associated with this stage in a woman’s life.

The implication is not only that bone loss may be prevented but that it may also be treated with antioxidants. While further research is needed, it’s a significant breakthrough in Western medicine. Indeed, boneset — a plant believed to be high in antioxidants — has been used by Native American peoples for centuries to treat and speed the healing of broken bones. The growing friendship between natural medicine and Western science just may produce treatment options in the coming years we never would have thought possible. (A good antioxidant ‘mix’ I use in the clinic is Nutriguard Plus).