Decreased bone strength is something known to affect a lot of older people, sometimes resulting in osteoporosis. However, that doesn’t mean that it is only something to consider as we reach the later years of life. To the contrary it is something we can be thinking about as early as our teens in order to build up bone density as much as possible before our bones reach their ‘peak mass’ around age 30. Ensuring that our bones are at their optimum strength will give us longer before bone density loss becomes a health concern.
As it can for many other health issues, our diet plays a big part in how we tackle the problem of bone density loss. Taking some time to think about and carefully plan the foods we eat in our everyday lives can go a long way to delaying weak and brittle bones or, even better, avoiding them altogether.
Below are Banchory Chiropractic’s 3 top tips in how you can eat our way to stronger, healthier bones.
- Calcium and Vitamin D… a match made in heaven
Every child has surely been told at some point or another to drink their milk so that they’ll have strong teeth and bones. It certainly is true that calcium can help strengthen the bones but for some people it’s the absorption of calcium that can be the problem. Ensuring that your diet contains calcium rich foods such as milk, cheese, yogurt and spinach as well as those foods high in Vitamin D such as shrimp, fortified cereals, orange juice and eggs will both provide your body with calcium and increase the potential for your body to absorb it efficiently. We supply high quality vitamin D supplements at the clinic, just pop in and ask your chiropractor for some.
- Plenty of Potassium
Some studies have shown that eating foods that are high in the mineral potassium could neutralise the specific acids that remove calcium from our bodies. So be sure to work skin-on white potatoes, sweet potatoes and bananas into your diet.
- Cut back on Caffeine and Alcohol
Don’t panic, there is no need to cut out either of these entirely but studies have shown that limiting your consumption of caffeine and alcohol can benefit your bones. Excessive consumption of both caffeine and alcohol has been shown to react negatively with Vitamin D and therefore speed up bone density loss.
So, keep these tips in mind and practice weight-bearing exercise such as running, walking and aerobics to keep your bones as strong as possible for as long as possible!