How To Strengthen Your Bones - By Doug Evans, Osteopath

It’s general knowledge these days that staying healthy helps to protect our bodies from many potential ailments; from diabetes and heart disease, to mental and emotional wellbeing. Keeping healthy is also vital for our bones. In general, the things that are good for your overall health also help in strengthening your bones, and a balanced diet can be the best defense against common diseases such as Osteoporosis.

As we age, most of us should expect to lose a certain degree of bone density, which is medically known as Osteopenia. Osteoporosis on the other hand, occurs when there is a loss of bone density beyond the normal amount. When Osteoporosis is present in the body, the bones become more fragile, which leads to a heightened risk of bone fractures and breaks.

A diet low in calcium or dairy products is often blamed as a major contributor to Osteoporosis. However, studies observing populations with an exceptionally low overall calcium intake such as the Okinawans, African Bantu, and Rural Chinese have concluded that lack of calcium may not be the culprit. In fact, records of these studies have indicated that these people have some of the strongest bones in the world.

Similarly, many Australians and New Zealanders consume much more calcium than is medically recommended, yet there is still a high amount suffering from varying degrees of Osteoporosis.

Therefore it is better to associate Osteoporosis as a disease caused by excess loss of bone material and minerals including calcium, rather than a disease caused by calcium deficiency.

The solution is to increase bone formation and reduce bone loss.

With this information, we can be mindful that there are measures which can either protect against, or contribute to developing Osteoporosis. Thankfully, some simple steps can be incorporated into daily habits to help prevent Osteoporosis from occurring.

 Bone builders:

 1. Participating in weight bearing activities such as walking, gardening, tai chi, or tennis.

2. Increasing the intake of mineral dense, vitamin rich, alkaline producing fruits and vegetables. These include leafy greens and bright coloured fruit and vegetables.

3. Consuming more Phytoestrogens: legumes, especially soy, linseed, beans and sprouts, as well as whole grains, nuts and seeds.

Bone leakers and weakeners:

1. Lack of physical exercise.

2. Animal protein (a high meat diet).

3. Phosphoric acid, most commonly found in fizzy drinks, e.g. lemonade and cola.

5. Lack of sunshine, causing low Vitamin D.

6. Alcohol.

7. Refined sugars.

8. Cortisone.

With this information in mind, it’s easy to see that the right diet for your bones should be predominantly plant based; containing plenty of fresh leafy greens, vegetables, whole grains, nuts, and seeds. Similarly, animal products should make up only a small part of your diet. If you have an egg for breakfast or fish for lunch that should be your quota for the day.

Maintaining bone density is very important for your body’s ongoing health and some easy lifestyle changes will ensure years of healthy, strong bones!