BONES AND DIET
At Integral Performance Physio, we frequently see patients suffering from bone injuries who, in addition to their physical rehabilitation, are interested in optimizing their recovery through what they eat. This is commonly an area of concern for patients who just suffered a fracture, or for our more elderly patients who are at risk of falls. As we get older, it is normal for our bone structure and surrounding soft tissues to weaken, however, there are ways to contribute to stronger bones. We oftentimes, tell our patients that there are different supplements, vitamins or diets that can help treat or prevent the loss of bones. Here are a few different ways to improve your bone health.
treatment and prevention
It is recommended to increase:
CALCIUM:
First of all, the role of nutrition in bone health is quite important. Adopting a balanced diet, rich in nutrients, minerals, and vitamins can contribute significantly to bone health.
Most studies show that dietary calcium intake is the most important component of bones and can significantly reduce the loss of bone. When it comes to calcium, the best source would be milk or any dairy products. Studies have also discovered that leafy greens, such as spinach, broccoli, almonds, legumes, and seafood, are a good source of calcium.
However, plant sources generally have a much lower bioavailability (less absorption) than milk products, thus you’d need to consume a much larger portion to get the same calcium content. Although calcium supplementation is important, it is NOT recommended to get MOST of your calcium from supplements.
VITAMIN D:
Additionally, certain researchers have studied a combination of Calcium and Vitamin D. These two nutrients combined on a daily basis have shown to reduce the incidence of osteoporotic hip fractures. It’s important to have adequate vitamin D when trying to increase calcium absorption because a vitamin D deficiency directly decreases calcium absorption, decreases muscle strength and increases the risk of falling (and risk of hip fractures).
In fact, the administration of calcium and vitamin D supplements is now the main diet intervention against osteoporosis seeing as this intervention decreases bone loss and reduces the risk of fracture. This increase in daily intake has been proven to reduce all fracture incidences by 30% in elderly women. Studies have shown that eggs, liver, fish, and breakfast cereals have a high amount of vitamin D. For example: “ a study showed that fish consumption (at least once a week) was associated with a 33% reduction in the risk of hip fracture”.
Vitamin D is also found in most fortified food and dairy products. Thus, dairy contains both vitamin D and calcium (the best combo for healthy bone). Additionally, in Canada almost 1 in 3 individuals have less than optimal Vitamin D levels. This is most likely because of inadequate vitamin D from food sources and lack of sun exposure due to our long winters.
VITAMIN C:
Furthermore, a higher dose of vitamin C, through fruits, vegetables or even supplements, has had a major impact on bone density and plays a role in wound healing.
It is recommended to decrease:
ALCOHOL AND SMOKING:
Studies have proven that excessive smoking and alcohol consumption is not recommended for someone's overall health. It is recommended to have no more than 2 drinks a day for women and no more than 3 drinks a day for men (according to the Canadian Center on Substance Use and Addiction) in order to help with bone healing.
FATS (LIPIDS):
Researchers have noted that high consumption of saturated fats (lipids) is linked with fracture risk and decreased bone mineral density. However, a study showed that a diet with monounsaturated fats, for instance, which can be found in olive oil, has a few health benefits.
For example, “ consumption of monounsaturated fats, is associated with increased bone mineral density at the distal end of the radius in both sexes. The beneficial effects were attributed to the high content of vitamin E”1. Thus a diet high in monounsaturated fats and low in saturated fats, such as the Mediterranean diet (click here for more) is optimal for bone health.
SODIUM:
Excessive intake of salt consumption in your meals have shown to be a risk factor for osteoporosis and affects bone metabolism.
our recommendations
Nutrition can play an important role in your bone health, which can help you speed up your recovery following an injury as well as prevent future injuries.
Interestingly, an individual reaches their maximum bone density by the age of 25 years old for women and 30 years old for men. This points to the importance of proper nutrition ideally before that age.
Although approximately 60% of your peak bone mass is determined by genetic factors, the remaining 40% can be modified and improved upon through nutrition and exercise.
So our recommendations would be to:
+ Ensure a balanced diet containing calcium, Vitamin D, Vitamin C, and healthy fats
+ Reduce your consumption of alcohol, excessive sodium, and cessation of smoking
+Participate in exercise regularly which has been shown to help build stronger bones
+ ALWAYS consult a registered dietitian and your doctor before changing your supplementation regiment.
If you have any further questions or would like to find out more specific to your situation, please don't hesitate to reach out to our team at 514-534-0380.
