Eating to Support Bone Density
By Michaela Martin
Michaela is a wellness and movement specialist. She earned her BS in Nutrition & Dietetics from Bastyr University and has dedicated the last decade to training and self-study of various movement modalities. In addition to co-creating In Motion’s OsteoVitality Program, she teaches full time offering an interdisciplinary approach pulling from yoga, strength training, breathwork, meditation, self massage, and functional movement to create a unique experience addressing the body in a holistic and multidimensional way to help people feel strong and confident in themselves and their abilities. Visit yogawithmichaela.com/blog for the full article and other ways to improve your lifestyle!
While the bones play an important role in creating the structure and support system for the body, it can be easy to think of them as static and unchanging. However, bones are a dynamic, living tissue that are continuously being remodeled. The remodeling process includes the breaking down, resorption and formation of bone tissue. This pattern of resorption and formation happens at an evenly coupled pace in healthy young adults and bone mass is maintained. Around the age of 40, resorption happens at a faster pace than formation and bone mass begins to slowly decline. Post menopausal women see the greatest loss of bone mass due to estrogens' role in bone health.
Diet plays an important role in bone health, the bone tissue stores calcium and other minerals that are used for many processes in the body. If diet is lacking, then the body will pull these minerals from the bones to be used in other bodily processes. If minerals are continually being pulled, a loss of bone mass may occur. Luckily, if the diet is rich in nutrients the body won’t need to pull from the bones and break down can be prevented.
The food we take in acts like the building blocks of our body and therefore a nutrient dense diet can help to create a solid base from which our body supports itself . Calcium, vitamin D, magnesium and phosphate are essential for the structure and function of normal bones. Supporting vitamins and minerals, such as potassium, vitamin C and vitamin K play a role in the development and maintenance of the bones. Bone health can also be supported by physical activity, particularly load bearing activities that stimulate positive stress on the bones to increase bone mass.
See the list below for nutrients to support bone health and what foods you can find them in. Please note the special considerations as well. Always discuss with your doctor before adding supplements as there may be side effects - such as patients on blood thinners should be mindful of vitamin K intake and only supplement under the guidance of their doctor as vitamin K can counteract the effects of their medication.
Calcium
Mineralizes the bone
If calcium intake is low, the body will pull calcium from the bones
Dairy
Canned sardines and salmon with edible bones*
Dark leafy greens
Almonds
Seeds
Fortified foods like cereals, crackers, juices
*Small bones in salmon and sardines are crushed into the meat during the canning process, don’t worry you won't notice them and they add extra calcium to your meal!
Vitamin D
Needed for calcium absorption
Fatty fish (canned tuna, salmon, sardine, mackerel, cod liver oil)
Egg yolk
Fortified foods like cereals, crackers, juices
*Sunlight is synthesized to Vitamin D by sun exposed skin. Synthesis of Vitamin D from sun exposure decreases with age due to thinner skin and less time spent outside. For those in the northern hemisphere, vitamin D is not absorbed in the winter months due to limited UV light
Magnesium
Regulates calcium and vitamin D
May assist in bone formation
Green & leafy vegetables (broccoli, kale, collards etc)
Seeds
Nuts
Legumes *
Whole grains
* if possible soak beans in water for a few hours before cooking in fresh water to decrease phytates which can prevent calcium absorption
Phosphorus
Works with calcium to mineralize the bone
Protein rich foods (meat, fish, milk, eggs)
Legumes
Whole Grains
*Some experts believe that Americans get too much phosphate, others believe it’s not a problem as long as your calcium levels are adequate. Talk to your doctor if you have concerns
*We want phosphate at an equal ratio with calcium
*Sodas have high phosphate levels and often displace milk or other fortified beverages further altering the ratio with calcium, it is recommended that soft drinks be avoided, especially for those with osteoporosis who are at an increased risk of low bone density
Vitamin C
Needed for collagen formation
Aids in the absorption of plant based iron
Citrus
Peppers
Berries
Cruciferous vegetables (broccoli, cauliflower, brussel sprouts)
Potassium
Neutralizes acids from body’s metabolic processes than may leach calcium from the bones
Fruits and vegetables
Legumes
Whole grains
Vitamin A
May have a protective role against oxidative stress
Influences bone building and breaking down cells (osteoblasts and osteoclasts)
Sweet potato
Liver
Spinach
Eggs
Carrots
Fortified foods like cereals, crackers, juices
*Talk with your doctor about what a safe consumption of Vitamin A looks like for you. With fortified foods, intake of vitamin A can be high and the window for safe consumption can be narrow for seniors
Zinc
Needed for enzymes in bone building cells (osteoblasts)
Essential for collagen synthesis
Stabilizes vitamin D receptor proteins
Mineralizes the bone
Shellfish
Beef, Pork
Legumes
Seeds
Whole grains
Vitamin B12
May have effect on bone building cells (osteoblasts)
Meat & Fish
Eggs
Fortified cereals
Dairy products
Vitamin K
Helps attract calcium to the bone
Important for bone growth and development
Cruciferous vegetables (broccoli, cabbage, brussel sprouts, kale)
Spinach, swiss chard
Olive oil
Natto (vitamin K2)
Grass fed beef and dairy (vitamin K2)
*Individuals on blood thinners should be cautious of eating or supplementing Vitamin K
*People are generally not low on vitamin K with the typical American diet and fortification of foods
At In Motion Integrative Physical Therapy, we are dedicated to providing you with a unique and thorough health experience. This is why we have created In Motion’s OsteoVitality Program for small groups. The program is specialized to your individual needs with significant one on one attention. This well rounded approach to your bone health includes elements of nutrition, yoga, and strength training. Schedule a free 20 Minute phone consultation with us now to learn more about how to reserve your spot.