We know that physical activity is important for bone and joint health as we age, but can what we eat also influence how healthy our skeletal system is?
The short answer is yes, but the longer answer needs a sit down with a coffee…
The Skeletal System
The skeleton is made up of bones and joints, and it is essentially our supporting structure.
Bone is a light, yet strong connective tissue consisting of around 30% collagen and other matrix proteins with around 70% minerals. These minerals include calcium and phosphorus, but magnesium, sodium and potassium are also present.
Bone starts as a cartilage model which gets slowly replaced by the hardened tissue we know as bone. Minerals are particularly important in building bones, and therefore maintaining them. We should be including minerals such as calcium and phosphorus in our diet, but also magnesium, sodium and potassium.
Foods to include:
- Dairy,
- Green leafy vegetables,
- Bananas,
- Nuts,
- Seeds,
- Legumes,
- Seafood,
Throughout a lifetime, bones are constantly remodelled. This can be related to stress or damage or simply the regulation of calcium in the body.
Our hormones can also influence how our bones are built up and broken down, so this is particularly important as we age.
Thyroid Health
The thyroid is a butterfly shaped gland found in the neck. One of its main functions is to produce hormones to regulate the body’s metabolism, the process that turns food into energy. Thyroid hormones affect the rate of bone replacement and so issues with the thyroid can also affect bone health. If you are concerned about your bone health, it’s worth getting your thyroid function checked.
Female Health
Oestrogen is a hormone in women that protects bones. It prevents the breakdown of bones. Oestrogen deficiency, in the case of menopause, therefore results in increased bone breakdown. Nutritional support is even more important if you are preparing for, or experiencing the menopause. Osteoporosis, a progressive disease characterised by a decrease in bone mass, affects one in three postmenopausal women. In light of this, it is recommended to include adequate dietary intakes of calcium, vitamin D and protein. You should also undertake regular weight-bearing exercise, reduce alcohol intake and stop smoking (if you do).
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Joint Health
Bones come together to form joints. The type of joint formed determines the degree and direction of motion. For example, joints with a ball and socket formation allow for a rotation whilst hinge joints only allow for bending and straightening. In a joint, the ends of the bones are covered in cartilage, which helps reduce friction as joints move. With age, this cartilage can degrade.
Cartilage is a flexible connective tissue that keeps motion in the joints. Collagen is a key component of cartilage and collagen is a protein! For this reason, ensuring a diet sufficient in protein is key! Moderate protein intake as we age can also protect against muscle loss, also known as sarcopenia.
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But you also need Vitamin C to make collagen.
Great sources of Vitamin C include:
– Citrus fruits,
– Peppers,
– Strawberries,
– Blackcurrants,
– Broccoli,
– Brussel sprouts,
Joint Degradation
Joint degradation is characterised by inadequate production of compounds necessary to its structure, along with reduced collagen synthesis. This can be a result of physical stress, trauma, autoimmunity, or ageing. Here, inflammation is up-regulated, creating further breakdown. It results in weak, damaged, or inflamed tissue with restricted or painful movement.
Essential fatty acids are well known to help modulate inflammatory responses found in cases of joint degradation.
Great sources of omega-3 fatty acids include all those oily fish like sardines, salmon, and mackerel. Plant based oils also contain omega 3 too!
Turmeric is another compound that has been seen to modulate inflammatory responses in the body, so feel free to spice up your dishes!
The Gut-Musculoskeletal Axis
There is increasing data that is suggesting a link between gut health and musculoskeletal health. In short, what goes on in your gut plays a role in bone turnover and function. For this reason, probiotic and prebiotic foods are being investigated for their role in both the promotion of bone health and mitigation of its damage.
Prebiotics have been seen to increase bone density and decrease inflammation.
This is a relatively new concept, but one that is gaining traction, and so for the time being, the inclusion of pre and probiotic foods in your diet, may be of benefit.
Prebiotic Foods:
– Chicory,
– Jerusalem artichokes,
– Garlic,
– Onions, shallots, spring onions,
– Leeks,
– Savoy cabbage,
– Legumes,
– Lentils,
– Chickpeas,
– Beans,
– Bananas,
– Watermelon,
– Grapefruit,
– Oats,
– Barley,
Probiotic Foods:
– Aged cheese,
– Kefir,
– Traditional buttermilk (not cultured),
– Yoghurt,
– Kimchi,
– Miso,
– Natto,
– Tempeh,
– Sauerkraut,
– Kombucha,
It’s important to eat a nutrient dense diet to support bone and joint health, opt for wholefoods and consider optimising your gut health to ensure you can digest and utilise the foods you are eating.
Practice mindful eating, ensure you give yourself time to sit down and limit stressors where possible.
Thanks for reading,
Beyond40
