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You are here: Home / Nutrition / Support your bone health through nutrition

Support your bone health through nutrition

February 18, 2017 By Hillary Bennetts 4 Comments

Did you know that your bones are constantly regrowing? It’s true. The process is called “remodeling” and it happens continuously so that the bone is able to better withstand external forces. This is triggered by two factors:

  1. Calcium levels in the blood
  2. The pull of gravity and muscles on the skeleton

So what can you do to help the bone remodeling process (and support bone health)?

Eat Well

Make sure that you are getting plenty of nutrients to support your blood calcium level. These nutrients include:

  • Calcium: if blood calcium levels drop below homeostatic levels, calcium will be pulled from the bones and into the bloodstream.
    • Sources: yogurt, kefir, leafy greens
  • Phosphorus: calcium and phosphorus are needed in equal amounts by the body for maintenance of hydroxyapatite (a mineral critical to bone health).
    • Avoid soft drinks containing phosphoric acid which trigger the body to pull calcium from the bone to balance the ratio of calcium to phosphorus
  • Magnesium: necessary for absorption and metabolism of calcium
    • Sources: spinach, chard, pumpkin seeds, avocado
  • Vitamin D: necessary for absorption of calcium
    • Sources: salmon, cod liver oil, eggs, mushrooms, sunlight
  • Vitamin C: stimulates osteoblast activity (osteoblast = a bone-forming cell) and enhances vitamin D’s effect on bone metabolism
    • Sources: oranges, broccoli, kale, red peppers

Stay Active

Bone remodeling responds to functional demands and muscle attachments (i.e., exercise!). Weight-bearing exercises promote increased muscle strength: stronger muscles pull on bones to maintain and even increase bone density.

Normal levels of stress facilitate normal bone remodeling. If you are currently fairly sedentary, activity should be increased slowly to mitigate the risk of muscle fatigue so extreme that it places undue stress on the skeleton and leads to injury.

Filed Under: Nutrition Tagged With: bone density, calcium, exercise, magnesium, phosphorus, vitamin C, vitamin D

Next Post: Help your immune system keep you healthy »

Reader Interactions

Comments

  1. drisch

    March 15, 2017 at 6:51 am

    Hill! a) your website it so aesthetically pleasing! b) do you recommend a certain cod liver oil? (I’ve been reading a lot about remineralizing teeth & it’s also recommended for that)

    Reply
    • Hillary Bennetts

      March 15, 2017 at 11:28 am

      Thanks! And yes, I love Nordic Naturals products.
      Nordic Naturals Cod Liver Oil

      Here’s the why: https://www.nordicnaturals.com/en/About_Us_portal/Why_Nordic_Naturals/626

      Reply
  2. Jimmy

    March 15, 2017 at 7:42 am

    Do green peppers have vitamin C? What about “hot” peppers?

    Reply
    • Hillary Bennetts

      March 15, 2017 at 12:16 pm

      Yes! Green bell peppers have approximately the same amount of vitamin C as an orange. Red bell peppers can have up to 3x as green. The vitamin C content in hot peppers varies by type. However, typically small amounts of hot peppers are consumed at one time, so they don’t tend to be as great a source as sweeter bell peppers which are consumed in larger quantities.

      Reply

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Hillary Bennetts is a nutritionist and wellness professional based in Denver, Colorado. Passionate about making healthy living accessible and fun, her real foods approach to nutrition is practical and supportive. She is driven to help her clients achieve their goals while developing sustainable habits to live a healthy and balanced life. Read More…

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DISCLAIMER: The information provided by Purposeful Plate Nutrition is for educational purposes. Nutrition consulting, advice, counseling or therapy is not intended as a diagnosis, treatment, prescription or cure for any disease, and is not a substitute for regular medical care. Nutrition consulting, counseling and therapy provides nutritional evaluation followed by personalized recommendations for foods, nutrients and lifestyle improvements to enhance health.