Optimize Your Bone Health with Nutrition & Exercise

Nutrition, exercise and lifestyle factors can positively impact our bone mineral density and maintain our bone health as we age. The most common bone disease is osteoporosis, which is characterized by loss of bone mass, strength, density and quality. Older adults are at a higher risk of developing osteoporosis. Peak bone mass usually occurs between the ages of 12 and 30. After age 30, continued throughout life, bone mass slowly decreases.

There are several factors that influence bone mineral density such as gender, age, body frame, genetics and ethnicity, which are classified as non-modifiable. However, other factors such as diet, physical activity, smoking and alcohol consumption also influence bone mass and are considered as modifiable, meaning we have control over them.

Understanding Bone Health

Bone health is a critical aspect of overall health, and it’s essential to understand the factors that affect it. Bones play a vital role in providing structure, protecting organs, anchoring muscles, and storing calcium. Maintaining a healthy bone mass is crucial to prevent conditions like osteoporosis, which can lead to brittle bones and an increased risk of fractures.

Peak bone mass is typically reached around age 30, and the higher your peak bone mass, the less likely you are to develop osteoporosis. By focusing on bone health early in life, you can build a strong foundation that will support you as you age.

Factors Affecting Bone Health

Several factors can affect bone health, including diet, physical activity, and lifestyle choices. Genetics, age, and sex also play a significant role in determining bone health. Hormonal changes, such as those experienced during menopause, can lead to decreased bone density. Certain medical conditions, like thyroid disorders, can negatively impact bone health.

Nutrition Considerations

Two main nutrients to consider when it comes to building strong healthy bones are calcium and vitamin D.

Calcium is needed to achieve peak bone mass, maintain bone mass and minimize bone mineral loss. Blood calcium levels are tightly regulated in the body as calcium is very important for many physiological functions such as nervous system signalling, hormone production, muscle contraction and cell signalling. If there is insufficient blood calcium levels, the body will take calcium from our bones. 99% of our calcium is stored in our bones.

Role of Vitamin D

Vitamin D maintains calcium homeostasis and promotes bone health. Vitamin D, either from our diet or synthesized from our skin after sunlight exposure is converted in the body and functions to increase blood concentrations of calcium, promote reabsorption of calcium from the GI tract and stimulate osteoclast formation (building up bone). Fresh meals delivered directly to your door can make it convenient to maintain a diet rich in calcium and vitamin D.

How much Calcium do you Need?

The RDA for calcium is around 1000-1200 mg, however, it is recommended to consume calcium in 300-500 mg doses 3 or more times per day.

Food Sources of Calcium

Dairy is a great source of bioavailable calcium. 1 cup of milk, 1.5-2 oz of cheese, 8 oz yogurt provides 300-400 mg of calcium.

Other sources of calcium are sardines, salmon, blackstrap molasses and cooked spinach

Calcium absorption is increased with foods containing vitamin D, lactose (milk sugar)

Calcium Supplements

If you are going to supplement with calcium, only supplement half of your recommended intake and get the other half from food. Furthermore, choose calcium citrate and NOT carbonate.

It’s recommended to speak to a regulated health professional before taking any supplements.

Are you getting enough Vitamin D

The RDA for vitamin D for adults is 600-800 IU, however, higher levels of around 1000-2000 IU per day are optimal. The best source of Vitamin D is getting direct sunlight, especially between the hours of 9 am and 3 pm. Depending on age, skin colour, time of day and latitude, you only need about 10 minutes of direct sunshine per day (in the hours of 9 am to 3 pm) to get sufficient vitamin D, in the months of May to Oct. However if you live in Canada, unfortunately from October to May we do not get enough vitamin D from the sun and therefore need to either supplement or consume via our diets.

Food Sources of Vitamin D

Food sources of vitamin D are fortified cow/soy milk, fatty fish (salmon, rainbow trout), cod liver oil, beef liver, egg yolks

Convenient Nutrition Options

Maintaining a healthy diet can be challenging, especially for busy individuals. Convenient nutrition options like ready-to-eat meals, meal plans, and rotating menus can help. Athletes Kitchen is a Toronto-based meal delivery service that offers gluten-free, soy-free, keto, and paleo options to cater to various dietary needs.

Fresh, prepared meals can be delivered to your doorstep, making it easy to fuel your active lifestyle. These services often provide delicious, nutritionally balanced meals, helping you meet your dietary requirements without the hassle of meal prep.

Weight Training for Strong Bone Density

Physical activity, especially weight-bearing resistance training increases bone mineral density. Aerobic training has many benefits, however, loading the bone via resistance training offers a significant improvement to preserve bone mineral density. Furthermore, strength training activities that help improve balance, agility, and muscle strength are also positively associated with fewer falls and therefore a reduction in fracture risk.

Resistance training for each main muscle group is recommended at least twice a week. This could look like 2 full body days, 2 upper and 2 lower, 1 upper 1 lower and 1 full body for example.

Lifestyle Risk Factors to Consider

Cigarette Smoking and Alcohol consumption are two modifiable risk factors that should be minimized/avoided that lead to lower bone mineral density.

Smoking reduces intestinal calcium absorption and nicotine is toxic to osteoblasts. Alcohol consumption has been shown to have a direct effect on bone remodelling, bone mineral density and bone strength. Together, both have been correlated with an increased risk of falls, increased frailty and higher rates of fractures. Additionally, smoking and excessive alcohol consumption can lead to a higher risk of developing severe health issues related to bone health.

A Blueprint to Building Strong Bone Mass

No matter your age, it is important to consider your bone health, be that developing bone mass, maintaining bone density, or minimizing the loss of bone strength.

Common challenges to maintaining bone health include a lack of vitamin D, inadequate calcium intake, and a sedentary lifestyle. To overcome these challenges, focus on incorporating calcium-rich foods like canned salmon, dairy products, and dark leafy greens into your diet.

Engage in regular physical activity, especially high-impact weight-bearing exercises to stimulate bone growth.