Can we talk about bones?
I'm seeing so many more clients in clinic where bone health is becoming part of their picture, so here goes…
Firstly, have you ever thought about how amazing our bones are? We don’t often think of them this way, but they’re living tissue, constantly being broken down and rebuilt.
They provide our body's framework
Protect vital organs like our brain and heart
Allow us to move
And even act as a store for minerals
If you're concerned about your bone health, or you've recently been told you have osteopenia or osteoporosis, testing can be really helpful. Most people are familiar with a DEXA scan, which measures bone mineral density and remains the standard test used within the NHS. You may also have come across REMS, a newer ultrasound-based scan that can provide additional information about bone quality as well as density - take a moment to think about that… we want to know how strong our bones are but also the quality.
Bone health is important for all of us, but it's especially worth paying attention
If you're a woman over 45 (particularly during perimenopause and menopause) - sorry ladies
A man over 65
Have a family history of osteoporosis, a low BMI, a history of eating disorders, are less active than you'd like to be, take certain medications (including some breast cancer treatments), or have conditions such as coeliac disease.
As a Nutritional Therapist - and with a previous career in the fitness industry - I feel rather smug saying I think I'm perfectly placed to be working in this area! The building blocks of healthy bones are nutrition, exercise, sleep and lifestyle... exactly the things I spend my days talking about.
Most people immediately think of calcium, and yes... but it's only one piece of the puzzle. Dairy foods, yoghurt, cheese, dark green leafy vegetables, tofu, almonds, sesame seeds and tinned fish with edible bones are all excellent sources.
I'm not going to spend too long on the protein point because… I talk about it alot! But around 50% of bone is made from protein, so it definitely deserves another mention.
Vitamin D is another key player. We make most of it from sunlight, with smaller amounts coming from foods such as eggs, mushrooms and oily fish. It's a bit of a catch-22. We need sunshine to make vitamin D, yet we're (quite rightly) encouraged to wear sunscreen to protect our skin. If you're being sensible and wearing SPF, which I hope you are, your skin will make less vitamin D. As we head towards Autumn, it can be really useful to know your vitamin D levels rather than guessing.
Healthy bones also rely on a whole team of nutrients working together, including magnesium, vitamin K2, vitamin C, zinc, boron, copper, manganese and silicon. It's another reminder that no single nutrient or supplement can replace a varied, colourful diet.
If I could recommend just one thing for your bones, it would be resistance exercise. Walking is fantastic and has so many health benefits, but our bones need to be challenged too. This is where I will mention again the importance of resistance exercise! Our bones respond to load by becoming stronger.
Use it rather than lose it!
Try this this week
Add 2 - 5 prunes to your daily routine.
Studies suggest they may help support bone health, and they're a great source of vitamin K and boron. Pop them into your porridge, yoghurt
