The strength of our bones is directly related to the foods we eat. Nutritional deficiencies can increase fracture risk, particularly in those diagnosed with osteopenia or osteoporosis.

“The health of our bones depends on many factors: dietary patterns, medical history, exercise habits and sleep quality,” said Lana Knisely, a registered dietitian at UCHealth Jan Bishop Cancer Center in Steamboat Springs. “Bones are remarkable organs that require certain nutrients for optimal health.”

Some of these nutrients include protein, calcium, Vitamin D, Vitamin K and magnesium.

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Boost your bone health through diet

The Mediterranean diet is key to good bone health.

“Nutrition and bone health are intricately linked; so much so that diet can reduce our risk for fractures,” said Knisely. “The Mediterranean diet is one way of eating that includes many of the key nutrients our bones typically need.”

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Knisely pointed out that two studies from 2016 showed that the most adherent followers of the diet markedly reduced their risk of bone fractures.

According to Knisely, the Mediterranean diet largely encompasses:

• Vegetables, fruits, beans and legumes.
• Whole grains, nuts and seeds.
• Healthy fats like olive oil and Omega-3 fatty acids.
• Fish, lean meat, eggs and dairy (especially fermented dairy).

The key players of a bone healthy diet are basically plants and protein.

Knisely extolled the merits of fiber and recommends that most healthy individuals try to consume about 30 grams of fiber a day. However, she emphasized that fiber should be increased slowly; when fiber is increased, water intake also needs to increase to prevent constipation.

Practically speaking, consuming 30 grams of fiber could look like three servings of non-starchy veggies each day, along with two servings of fruit, a couple ounces of seeds and nuts, plus a few servings of whole grains, beans and legumes. Conveniently, when consuming this quantity of plants in your diet, you are also consuming many vitamins and minerals essential for bone health.

And don’t forget about protein in your diet.

“Protein is so important,” said Knisely. “If we don’t get enough protein, we risk losing muscle mass, and muscle mass and bone density are directly related. When we build muscles, we build bones.”

Protein is abundant in the Mediterranean diet, and there is a lot of cross-over with both fiber- and protein-containing foods. Some of these double-duty foods include beans and legumes, whole grains, nuts and seeds. Other sources of protein include lean meat, fish and other seafood, eggs and dairy. Collagen also plays an important role in bone health.

“If for any reason the Mediterranean diet isn’t a fit for you, that’s OK,” said Knisely. “There are certainly other dietary, supplemental, lifestyle and medical strategies to consider to optimize bone health. This is where working with your medical providers for individualized care is so important.”

Additional considerations

Along with avoiding nicotine and excessive alcohol, Knisely recommends working with your provider and pharmacist to review your current medications to see if you’re taking anything that could potentially contribute to a loss in bone density. Registered dietitians can also assess for potential nutrient deficiencies and advise on any supplements that should be added to your diet.

“Use caution with supplements, since too much of a good thing can be just as harmful as not enough,” said Knisely.

Physical therapists also play a vital role in bone health. They can assess and appropriately instruct on customized exercises for improving both strength and balance, which are key to reducing fracture risk.

Many people don’t realize that bones continuously remodel throughout a person’s lifespan, starting in utero and then building up to maximum bone density in our 20s. Nutrition and exercise habits in childhood can help strengthen bones for later in life.

“Wherever you’re at in your health journey, it’s not too early or too late to take intentional steps toward reducing your fracture risk,” said Knisely. “Find small ways to incorporate some of the above foods into your diet. It doesn’t have to be drastic or happen overnight — make slow alterations and it will make a difference.”

Mary Gay Broderick writes for UCHealth. She can be reached at marygaybroderick@comcast.net.