Be kind to your bones

We take our bone health for granted until we get a break or develop a disease e.g osteoporosis. A phrase which a fellow nutritional therapist asked her clients was “Has your mother shrunk?”. This poses the question how can we improve our bone health regardless of our age?

Bone density is at its peak between the ages of 25 and 30. By the time we reach 40 the process of bone mass decline begins. This is quite a fact to ponder but take heed as there are steps we can all do regardless of our age.

Bone is living tissue that continually is remodelling itself so providing the right nutrients and lifestyle choices will have a major impact on its health.

1. Exercise. We all need to move frequently throughout the day. Weight-bearing or resistance exercises aid our bones remodelling. Ideas for movement are to walk briskly for 30 minutes per day, dance( classes online or in person or in the kitchen when you’re cooking!). Treat yourself to some light weights and work those arms. Invest in some resistance bands and follow online tuition or go to a live class. When you add resistance to any activity it initiates the release of calcium, magnesium and other essential minerals such as boron from muscles and the bones will absorb these minerals.

2. Give up smoking as this reduces bone density.

3. Avoid consuming fizzy soft drinks as they are high in phosphoric acid and sugar which in turn lowers calcium levels in the blood and an increase in phosphate is observed. This can be crucial when young as will reduce bone density decline earlier.

4. Alcohol affects bone density so the more alcohol consumed the greater the chance of broken bones if you fall.

5. Increase your fresh produce and reduce processed foods. Spinach, kale ,parsley(incredibly high in calcium),collard greens, lettuce are all great sources. Aim for 7 portions of vegetables a day and 2 portions of fruit. Fruit and vegetables create an alkaline environment for your body which promotes health.

6. Vitamin D alongside calcium is essential for bone health. Expose your lower arms to the sun for 20 minutes in the middle of the day between march and September. Your body will thank you in the winter as this will build up your stores of vitamin D.

The above just gives you a few ideas you can implement into your daily routine. There are plenty more but this is for starters.

Recipe to treat those bones

Tahini dressing(tahini is really rich in magnesium which is great for bones)

1/2 cup tahini

Juice from a large lemon

Few grains of sea salt to taste

3-6 tablespoons warm water, amount depends on desired thickness of dressing.

Pour it over a plate of lightly steamed green vegetables of your choice. Ideal for a quick lunch.