Keeping your bones, muscles, and joints (your musculoskeletal system) in good shape is critical to your general health.
A healthy musculoskeletal system allows you to accomplish daily activities, keep your independence, and maintain your quality of life as you age.
The good news is that there are a variety of foods you can eat to maintain healthy bones, muscles, and joints.
Nutrition is vital in the maintenance of strong, healthy bones and the prevention of osteoporosis.
Adequate calcium consumption on a daily basis is required to preserve bone health in persons who have healthy bones. Studies have indicated that adequate calcium consumption can prevent bone loss and reduce the risk of fracture in older people.
Calcium-fortified soy, almond, and rice beverages, calcium-fortified orange juice, and canned salmon or sardines are excellent calcium-rich alternatives for those who are lactose intolerant or allergic to milk.
It is crucial to remember that the body does not absorb calcium from all food sources that mention it as a vitamin. Calcium is not easily absorbed in some foods, such as sesame seeds, rhubarb, Swiss chard, and spinach, due to their high oxalate concentration, which binds the calcium.
Vitamin D is a substance that aids the body’s absorption and utilization of calcium and phosphorous, both of which are essential for bone health.
Vitamin D is stored in adipose tissue in the body, and later activated to increase calcium and phosphate levels, which are required for mineralization of bone . A lack of vitamin D causes abnormal bone metabolism, which can lead to rickets (skeletal deformations) in children and osteomalacia (undermineralized bones) or osteoporosis (porous bones) in adults.
Vitamin D is naturally found in only a few foods, including fatty fish and egg yolks. Fortified milks and margarines are the most important sources of vitamin D in the Canadian diet.
Protein is another essential component for the formation and repair of bodily structures, including bones. Recent study showed that total and animal protein intakes were associated with higher bone mineral density (BMD) in the total body and spine of subjects.
It gives bone its strength and flexibility, and also a major component of muscles, which are, of course, important for mobility and fall prevention.
To speak with a trained volunteer counsellor about osteoporosis call the Osteoporosis Canada information-line:
1-800-463-6842
The information line gives you access to knowledgeable and understanding people who will answer your questions, send relevant information, and, when appropriate, refer you to available resources.
Halifax Osteoporosis Multidisciplinary Education (HOME) is a free program for people with or at risk for osteoporosis.
The HOME is a three hour program, taught by the Osteoporosis Multidisciplinary team (Nurse, Physiotherapist and Dietitian). You may be referred by your primary health care provider or you may refer yourself by calling 902-473-3723, ext. 1.
References:
Osteoporosis Canada– Nutrition– https://osteoporosis.ca/nutrition/
Groenendijk I, Grootswagers P, Santoro A, Franceschi C, Bazzocchi A, Meunier N, Caille A, Malpuech-Brugere C, Bialecka-Debek A, Pietruszka B, Fairweather-Tait S, Jennings A, de Groot LCPGM. Protein intake and bone mineral density: Cross-sectional relationship and longitudinal effects in older adults. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9891984/
Institute of Medicine (US) Committee. Dietary Reference Intakes for Vitamin D and Calcium – https://www.ncbi.nlm.nih.gov/books/NBK56061/
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