Essential Nutrients for Strong Bones
“Our bones tend to lose strength as we get older,” says the NHS, “but even in later years, there’s plenty we can do to prevent falls and fractures.” One way is to manage our diet and ensure we’re getting the right mix of nutrients to support healthy bones.
Calcium Rich Foods
Dairy products and non-dairy alternatives offer a rich source of calcium, although absorption can vary. Leafy greens, beans, nuts, seeds, and tofu can also give calcium levels a boost. Canned fish can also contain significant levels of calcium.
Vitamins D and K
Vitamins D and K work together to help your body manage calcium effectively. Vitamin D plays a crucial role in calcium absorption, while Vitamin K2 diverts it away from soft tissues and into teeth and bones, helping to keep them strong.
Magnesium/Phosphorus
Magnesium is a mineral that helps regulate hormones important for bone health, whereas Phosphorus helps build strong bones and teeth, by helping to release energy from food. Sources include red meat and dairy products.
Protein
Protein helps to maintain muscle mass, supporting bone strength. Its intake should be balanced with an appropriate amount of calcium for best results. A balanced diet is recommended for optimal bone health.
Best Foods for Bone Health
The best way to ensure optimal bone health is to eat a balanced, varied diet, rich in essential vitamins and minerals. These can be found in a variety of foods or, if recommended by a healthcare practitioner, dietary supplements.
Dairy Products
Milk, yoghurt and cheese are often calcium-rich, as are non-dairy alternatives.
Leafy Green Vegetables
Kale, cabbage, broccoli, and okra are good sources of calcium.
Fatty Fish
Oily fish, plus fish where you eat the bones, such as pilchards and sardines.
Nuts and Seeds
Pistachios, cashews, almonds, chia seeds, sunflower seeds and sesame seeds.
Beans
Soybeans, white beans, chickpeas, and kidney beans are all high in calcium.
Fortified Foods
This includes orange juice, some breakfast cereals, bread and dairy alternatives.
Foods to Limit for Healthy Bones
Certain foods can increase calcium loss and hinder the absorption of nutrients. These include:
Excessive Salt
Sugary Drinks
Processed Foods
Too Much Caffeine or Alcohol
Lifestyle Tips for Bone Health
There are many things that we can do to try and keep bones strong and to prevent the onset of osteoporosis and other conditions affecting bone health. Remaining as active as possible and doing strengthening and weight-bearing exercises may help, as will being mindful of what we eat.
Balanced Diet
Avoiding excess sugar and processed foods may help absorption of calcium, which will, in turn, help to keep bones strong.
Weight Training
Appropriate levels of activity should be attempted, such as side leg raises, stair climbing, or using resistance bands.
Sunlight Exposure
Vitamin D from sunlight is an important factor in keeping bones strong. Supplements may be necessary in winter months.
Smoking/Excess Alcohol
Smoking and excess alcohol weaken bones by damaging bone-building cells and reducing nutrient absorption.
Home Care with Helping Hands
Having a Helping Hands carer in your home with you will ensure that you get support with your food and drink. They’ll be able to prepare you nutritious meals and fortified drinks that ensure you consume a balanced diet to support your bone health. We can be there on either a visiting or live-in care basis, ensuring you receive all the necessary support to stay as strong as possible, which in turn helps reduce the likelihood of falls and the risk of broken bones.
We understand that you want to continue living at home rather than going into care, and we will help you to achieve that. We’ll support your independence at all times, making sure that your wishes are paramount and that you get to live as you want to. You or your loved ones can contact us seven days a week to discover more about exceptional care at home.
