Nutritional Therapy is powerful tool using diet and lifestyle strategies to alleviate and improve troublesome symptoms. Many of us know the health benefits of a varied and colourful diet and appreciate the impact this has on overall health. Our bone health is no exception.
The hormonal jiggery pokery that goes on during peri/menopause can stir up several issues. One of the better-known problems is potentially the weakening of our bones – clinically known as osteoporosis or osteopenia (the less severe form). It has been shown that women lose up to 10 per cent bone mass density (BMD) in the first five years after menopause.
Both these conditions make us more susceptible to breaks and fractures and, to make matters worse, there are rarely signs of any issue in advance. Oestrogen plays a central role in the growth and regulation of bone remodelling so its unsurprising issues crop up around midlife.
Now for the good news!
A healthy diet rich in nutrients helps maintain good bone health and there is an impressive body of literature that underscores how important a nutrient dense diet is as we age.
Studies indicate that a nutrient pattern high in calcium, phosphorus, riboflavin, niacin, potassium, protein and the B vitamins supports bone mineral density. A higher percentage of women with low or inadequate levels of vitamin B12, folate and vitamin B6 were also found to have hyper-homocysteinemia which is considered to be detrimental to bone health.
Dairy products such as milk, cheese, and yogurt are rich in calcium, which is crucial for building and maintaining strong bones.
Leafy greens like kale, spinach, and collard greens are packed with calcium, as well as vitamin K, which plays a key role in bone health.
Fatty fish such as salmon, sardines, and mackerel are excellent sources of vitamin D, which is important for bone health because it helps the body absorb calcium.
Let’s not forget the importance of weight bearing exercise! It’s so crucial to our bone density especially at midlife.
My go-to Vitamin D in clinic. Providing a dosing pipet so you can personalise the amount you need plus importantly, Vitamin K2. These two nutrients work synergistically to ensure calcium is absorbed into bones and ideally, would be supplemented together.
Equally important are vitamin D and magnesium both of who’s wonders never cease! Magnesium has been shown to increase bone mineral density and phospholipids increase the bone cell survival rate. I use this product to support a number of issues in clinic and bone health is one of them.
I hope you have found this information useful. Until next time!
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