Supporting Bone Health

Words by Monique Evans

Monique Evans at Plumeria Wellness

Bone mineral density refers to the strength of our bones and requires a careful balance between bone formation and bone resorption. If our bone mineral density decreases, we are more susceptible to fractures and conditions such as osteoporosis and osteopenia. 

Read on for dietary and lifestyle modifications that can assist in improving bone strength. 

Include a range of bone supporting nutrients each day in your diet – calcium, magnesium, vitamin D, vitamin K and boron are vital for enhancing and maintaining bone health. 

  • Calcium rich foods – dairy, salmon, tofu, almonds, kale, spinach, turnip greens, tahini, sesame seeds, fortified plant milks.
  • Magnesium rich foods – almonds, oats, chia seeds, cashews, whole grains, potatoes, brown rice, lentils, legumes, green leafy vegetables. 
  • Vitamin D rich foods – Salmon, sardines, herring, cod liver oil, tuna, egg yolks, organ meats, beef liver, UV treated mushrooms. Ensure regular sun exposure to promote vitamin D absorption (ensure sun protection if extended time is spent outdoors).
  • Vitamin K rich foods – kale, spinach, collard greens, prunes, pumpkin, dairy, fermented foods, soy, eggs. 
  • Boron rich foods – prunes, almonds, raisins, apricots, avocado, apples, parsley, dates.

Include regular organic soy in your diet such as edamame, organic tofu and tempeh, and miso paste as these contain compounds known as isoflavones which reduce bone losses and increase bone formation.

Focus on regular weight bearing and resistance exercises such as walking, running, dancing, and weight training. Such exercises can improve bone formation, and strength via enhancing the load on the skeleton, which promotes bone formation. Twenty minutes of moderate impact exercise 3 times a week can improve bone density whilst also enhancing muscle tone, strength, balance, and coordination to assist in reducing fall risks. 

Monique is a Naturopath at Plumeria Wellness and Northcote Natural Therapies.

She offers one on one consultations where you focus on what’s causing and driving your symptoms to help improve your health. She utilises a range of herbal and nutritional medicines as well as diet and lifestyle advice to help you feel your best. 

M: 0433 086 582
E: [email protected]

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Consults available at Her Health Hub – 7/285 Diamond Creek Rd, Plenty VIC 3090 and Northcote Natural Therapies – 275 High Street Northcote VIC 3070