Boost your BONES
Start early to stave off debilitating conditions in later life Cases of rickets have reappeared in the last decade
It’s not something we tend to think about until we experience problems, but the health of our bones is vital for our overall wellbeing. Unfortunately, according to recent research, modern diets and lifestyle changes brought on by the pandemic could mean our collective bone health is in decline.
Hormonal changes and poor lifestyle habits, such as smoking and lack of exercise, can accelerate the natural waning in bone health that occurs with age and can lead to debilitating and painful bone conditions, such as osteoporosis, which affects 3million UK adults.
In addition, we’re starting to see bone health worsening from a much younger age, with children experiencing bone conditions. “Cases of rickets – a condition where bones soften during development, leading to a bowing of the legs – have reappeared within the last decade,” says GP Dr Nisa Aslam. “This is despite
What’s wrecking our bones?
One recent cause of worsening bone health is the series of COVID-19 lockdowns. Vitamin D
– the sunshine vitamin
– is crucial for good bone health, but the repeated advice to stay home compromised our usual levels.
The daily recommended intake for vitamin D is 10 micrograms. Foods like oily fish, eggs, fortified foods, and some types of mushrooms provide us with some of the required amount, but most of the vitamin D in our bodies comes from sun exposure. During the lockdowns, the “stay indoors” message limited our natural access to it – something the government recognised, as it advised that everybody should aim to take a 10-microgram vitamin D supplement daily.
Another contributing factor could be diet trends that have knock-on effects on our calcium intake. Calcium remains the most important mineral for bone health, with 70 per cent of bone coming from calcium phosphate. “Major dietary sources of calcium are dairy products, nuts, green leafy vegetables, fish and fortified foods and drinks,” explains Dr Carrie Ruxton, dietitian and fitness coach. However, intolerances, sustainability concerns and the rise of veganism could mean that we’re consuming less dairy than before and missing out on a major source of calcium as a result. A 2019 survey found that a quarter of 18-24 year olds have reduced or given up dairy altogether, and a Petits Filous survey found that more than half of primary schoolaged children have fewer than two dairy servings a day – indicating a major dairy gap in the UK.
Finally, increasingly sedentary lifestyles – not helped by lockdowns and working from home – could be problematic, too. “Exercise is not just required to burn calories and keep weight within a healthy range, but helps to keep bones strong by putting them under stress, which stimulates bone production,” explains Dr Carrie.
However, only 18 per cent of children met the recommended target of 60 minutes of activity a day, while only 13 per cent of adults achieved the recommended 10,000 steps a day, and one in ten of them admitted to doing no exercise at all.
Skeleton savers
We can look after our bones by checking in on our nutrition and exercise. Besides calcium and vitamin D, there are other nutrients that we should look out for, too.
Protein supports bone health and development in a number of ways. It accounts for around a third of bone mass and it optimises levels of the insulin-like growth factor that encourages bone development. Protein also increases calcium absorption in the gut to ensure our bodies get maximum benefits from the vital mineral. Essential amino acids, found in meat products and dairy, are recommended as the best source.
Magnesium, phosphorous, iodine and vitamin C are also important. Magnesium – found in fish, wholegrains, green leafy vegetables, beans and nuts – plays a structural role in the bone matrix, but is also vital for regulating levels of PTH, the hormone that helps to control blood calcium levels and bone breakdown in our bodies.
Phosphorous has several roles, including joining with calcium to create the building block calcium phosphate and regulating the activities of bone cells. It’s found in many foods, including milk, meat, fish, eggs and peanuts, so it is easy to incorporate into a balanced diet.
Iodine, found naturally in fish and seafood, helps regulate bone turnover, and vitamin C plays an important part in normal bone development, as it acts on the genes that control osteoblasts (bone-building cells) and is used to make collagen, which provides the bone matrix frame.
As well as eating the right foods, actively using our bones by moving them and putting them under pressure through regular exercise is essential to keep them healthy. “The best exercises for this are weight-bearing exercises and resistance training,” explains Dr Carrie.
“Weight-bearing exercises include walking, running, dancing, skipping, playing netball, tennis or other sports, as well as hiking and highimpact aerobics. Resistance training includes lifting weights or using resistance bands to create tension.”
Exercise is necessary, as it helps to keep bones strong