How Can I Improve My Bone Health?

How Can I Improve My Bone Health?

It’s funny to consider the huge, important role our bones perform in our body. Not only do they form the structure of our forms, but they also provide protection for our vital organs and maintain the calcium need for our general health. During our childhood and adolescence, the growth and structure of our bones is a key focus, but overtime is something that falls into the background of our hectic, busy lifestyles. 

This is exactly why we are bringing our attention to different, effective ways of improving your bone health. So, let’s dive right in and find out more!  

What foods are good for bone health?

Maintaining a healthy diet will benefit you, your bones, and is something easily maintained day in and day out. We will explore the variety of foods, and what makes them so good for your bone health. 

There is no denying that calcium is important for keeping your bones healthy and strong. Teaming this with the correct level of vitamin D will ensure calcium is absorbed effectively in the bones ensuring they remain in good health. This can be supported by having the right supplements in your daily routine, as well as nutritious diet packed with all vitamins and minerals needed for healthy bones.

Food rich in calcium

  • Dairy foods, such as milk and cheese
  • Leafy green vegetables, such as cabbage, kale, and broccoli, but not spinach due to the fact it contains oxalate which can reduce the absorption of calcium
  • Tofu
  • Nuts
  • Baked goods made with fortified flour
  • Soya beans
  • Fish, such as sardines and pilchards which involve you eating the bones

Food rich in vitamin D

  • Egg yolks
  • Fortified foods, such as certain spreads and breakfast cereal
  • Oily fish, such as sardines and mackerel

Food rich in calcium that are suitable for vegans

  • Soya beans
  • Pulses
  • Sesame seeds and tahini
  • Brown and white bread with calcium added
  • Tofu
  • Fortified drinks containing soya, oats, and rice
  • Dried fruits, such as prunes, figs, and dried apricots

Obtaining enough calcium when following a vegan diet is an easier task then it once was. However, the vegan diet can lack the correct level of vitamin D, so it is suggested that safe sun exposure is important when suitable. Also taking daily supplements of vitamin D is also a safe and easy source of the essential vitamin too.

What is the best vitamin for bones?

Vitamin D is the best vitamin for bones and maintaining their health. This is because the absorption of calcium relays mainly on the correct levels of vitamin D in the body. If your diet lacks vitamin D it will have a knock-on effect and cause a negative impact on your bone health, developing conditions such as rickets, and osteoporosis.

There are some groups that have a higher risk of being deficient in vitamin D. These groups are as follows:

  • People who have a dark skin, such as African, South Asian, and African-Caribbean origin
  • People who work or live indoors, such as care homes or who are housebound
  • People who wear clothes that cover their skin for most of the time, limiting the amount of skin is exposed to sunlight

As I have described in the previous section, vitamin D can be taken as a supplement or incorporated into your diet with the best foods containing the vitamin.

Which fruits are best for bones?

Finding fruits that are beneficial for your bone health isn’t as easy to find as other foods, but there are some examples of fruit that are good for bones, below are some examples.

  • Raisins
  • Papaya
  • Oranges
  • Bananas
  • Plantains
  • Prunes
  • Tomatoes

All these fruits are high in potassium which helps to neutralize acid in the body and reduces the risk of losing calcium from the bones.

  • Grapefruits
  • Strawberries
  • Pineapples
  • Orange
  • Papaya

These fruits, some of which I’ve already mentioned, are rich in vitamin C which supports keeping your bones strong. This vitamin has a historical importance with bone health, as sailors would famously take lemons on their journeys to prevent contracting scurvy, a disease associated with a severe lack of important nutrients. 

There you have the best fruits that help keep your bones healthy, don’t forget if you have any queries, you can seek the advice of a doctor, medical professional, or nutritionist.

Can I reverse bone loss?

Not really, by this I mean it is very difficult to reverse bone loss on your own, but can seek the help of a professional, especially if you are diagnosed with osteoporosis. This is because with this condition you are at higher risk of developing loss of bone density. The easiest ways to help reverse bone loss and maintain good bone health are following this advice I’ll share with you now.

  • Maintain a healthy diet rich in the best vitamins and minerals, such as calcium, vitamin D, potassium, and vitamin C.
  • Exercise regularly and consistently to strengthen muscles and improve your coordination and balance in preparation for later in life.
  • Stop any bad habits, from smoking, drinking excessively, and eating too much unhealthy food
  • Boost your wellbeing with supplements

By following this, and any further advise you gain from a doctor or medical practitioner, you will see a noticeable improvement in bone density and general good bone health.

What foods are good for bone density?

The foods that are known for helping with bone density are like the ones I have previously mentioned.

  • Milk
  • Cheese
  • Dairy products
  • Plant based milks with added calcium
  • Tofu
  • Soya beans
  • Pulses
  • Green leafy vegetables
  • Fish that result in you eating the bones
  • Nuts
  • Fortified foods, such as bread, cereal, and rice

If you are wanting to increase your bone density fast, here is how to do it.

  1. Having a diet rich in plenty of green vegetables
  2. Exercising regularly
  3. Consuming enough protein and calcium
  4. Getting plenty of vitamin D and vitamin C through your diet or supplement
  5. Introducing a collagen supplement into your daily routine
  6. Maintaining a healthy weight and avoiding very low-calorie diets

These are just examples of the changes you can make to your daily lifestyle. You’ll find that even the slightest swap or new healthy habit will have endless benefits for you, your wellbeing and bone health.

Is banana good for bones?

Yes, it is indeed due to the high level of potassium in a banana resulting in it helping to neutralise acid whilst preventing calcium loss in the bones. Potassium is particularly important for those who are elderly and post-menopausal women to counteract the increased risk of fracturing bones.

There you have a little more insight about how you can improve your bone health, don’t forget if you have any further questions, come, and find us over on Instagram.