Enrich's Guide to Eating for Strong Bones & Vitamin D

As the winter months come rolling in and it is getting darker and colder outside, it is vital that we look after ourselves. It might not be the first thing that we think about when it comes to wellbeing but keeping our bones strong and healthy is one of the best things we can do for our overall health and mobility. Our bones literally provide the framework for all the important processes in our body, protecting our organs and providing stability. Bone health is important at all stages of life but is particularly relevant as we get older to help prevent injuries and keep us independent. Having strong bones is something people may take for granted, as we don’t often see symptoms until bone loss is advanced. Join us this month at Enrich as we dive into some easy strategies to enhance bone density and strength, including calcium, vitamin D, exercise and supplements.

What are the best foods I should include to make sure my bones stay healthy and strong?

One of the best things we can do to look after our bones is to consume a diet with enough calcium, protein and vitamin D. You can get everything you need to keep your bones healthy and strong from a well-balanced diet. Bones are always renewing and remodelling. We break down and remake our bones continuously, so we need to ensure a consistent supply of the nutrients required to remain healthy.

‘Them bones them bones need calcium…’ is this true?

Yes! Our body’s calcium is stored in our bones and teeth, and serves as the building blocks for strong, healthy bones. When it comes to calcium, dairy is the first thing we all think of, and it’s true that milk, cheese and other dairy foods are rich sources. This form of calcium is easily absorbed by the body, so it is the preferred source to obtain this bone-supporting nutrient. Another great source of calcium is canned fish (where you consume the bones like sardines or salmon. If you’re plant-based, don’t worry! Calcium is also found in tofu, fortified plant drinks, almonds, sesame seeds, green leafy vegetables such as kale and broccoli, and edamame.

When calcium is combined with potassium, it gives bones their hardness and strength. It is crucial that we get enough calcium in our early years so we can build a good skeletal foundation, but calcium is important in all life stages as it is needed as our bones rebuild. Bone renewal is highest when we are young (meaning our bone mass is increasing) but slows down over time. Taking care of our bones throughout our lifetime can slow down the rate of bone loss, helping us to avoid conditions such as osteoporosis.

However, calcium alone isn’t the only nutrient for our bone health, Vitamin D also plays a huge role.

What is Vitamin D?

You might have heard of the nickname ‘the sunshine vitamin’, thanks to our body’s ability to produce vitamin D using sunlight. During these warmer, brighter summer months, our body can use direct sunlight to produce vitamin D. UV light from the sun’s rays hits our skin, triggering the beginning of vitamin D synthesis. It is converted into its active form within the liver and kidneys, ready for your body to use. In the wintertime when we have much less sunlight, it is recommended that all adults take a vitamin D supplement. A daily supplement of 10 micrograms is generally enough to meet all our body’s needs.

Vitamin D can also be found in foods like oily fish, red meat, eggs and fortified products (such as milk) and when consumed, it promotes the absorption of calcium within our gut. This means that we will be able to use the calcium that we consume in our diet for bone growth and strength.

What happens if I don’t have enough Vitamin D in my diet?

A lack of vitamin D cause issues in your bones and muscles; our body cannot absorb the calcium we are consuming and without this absorption, our bones would become brittle, frail or misshapen and can develop into serious, longer lasting conditions like osteoporosis. Symptoms of a vitamin D deficiency can include tiredness, aches and pains, muscle weakness, or stress fractures. It can be diagnosed with a simple blood test from your doctor.

As we said before, our body can produce vitamin D during the months where we get most sunlight. Between late March and September, we are exposed to enough sunshine to make our vitamin D. About 10 to 12 minutes of bright sun (such as at noon) is usually enough to produce the recommended amount.

Is there anything else I need to include or be aware of?

Of course, diet plays a major role when it comes to maintaining healthy bones, but there are other things we can do. Our bones get stronger as we use them, so engaging in regular physical activity is one of the best ways to support and maintain healthy bones. Weight-bearing exercises are particularly effective, which involve being on your feet and adding an extra force. Try to regularly include activities such as walking, strength training, climbing stairs or even dancing. Variety is helpful, so include a mixture of low and high impact exercises to really maximise bone strength.

We can also minimise our exposure to risk factors for poor bone health. Smoking, having a low body weight, and high alcohol consumption are all associated with an increased rate of bone loss.