Factors affecting Your Bone Vitality

Bones as living tissues, thrive with weight-bearing and resistance exercises.

Weight bearing exercises include activities like walking, hiking, jogging, climbing stairs, dancing, playing tennis, and many yoga poses.  These exercises place stress on your bones, prompting them to become stronger. 

Engage in Resistance exercises using free weights, weight machines, or your own body weight.  Popular options include include planks, squats, lunges, and pushups.  These exercises build muscle and contribute to overall bone health 

Physical activity recommendations: Strive for 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous activity a week or combination of both.  Additionally, incorporate  resistance or strength training targeting different muscle groups 2-3 times a week.  This combination is your ticket to stronger bones and a healthier you.

A well balanced whole food plant based diet is a treasure trove of essential minerals and vitamins for bone health, with the exception of vitamin D.  Here's the scoop:

 The sun is your natural vitamin D dispenser.  About 15 minutes of natural sunlight daily can generate the amount of vitamin D your body needs, although the amount you get can vary with the season and your location. Plant based sources of vitamin D are limited, but you can find it in fish like herring, salmon, and sardines, as well as in eggs, mushrooms, and fortified foods.  For many vitamin D3 supplementation may be recommended.    

Magnesium (Mg), potassium, vitamin C, and vitamin K are bone health supporters. Magnesium is abundant in nuts, seeds, whole grains, and leafy greens.  Potassium and vitamin C are plentiful in a vast variety of plants. Dark green leafy vegetables are rich in vitamin K1.  Our bodies convert K1 into K2. ​

Special Note on vitamin K.  Vitamin K can interact with the medication Coumadin (warfarin).  Consult your health care prescriber for guidance.

Phosphorous is another key player in bone mineralization, and you'll find it in nuts, whole grains, and seeds. 

Some plants produce compounds like oxalates and phytates to protect themselves from pests.  These compounds can interfere with calcium absorption.  Here's the lowdown:

Oxalates are found in foods like spinach, beet greens, and swiss chard.  Cooking methods like soaking and boiling can help reduce the oxalate levels.

Phytates are present in whole grains, seeds, legumes, and some nuts.  Soaking, sprouting, fermenting, and cooking can decrease the phytate levels of food making calcium more accessible.  The cooking process of canned beans decreases the phytate levels.  To reduce phytates in dried beans, soak them overnight, rinse well, and use fresh water for cooking.

Variety is key.  Avoiding foods with these compounds isn't necessary, unless directed (e.g. eating a low oxalate diet with a certain type of kidney stones).  Diversity and moderation are your allies; incorporate a variety of plants into your diet and don't overindulge in one thing. 

Salt can decrease the absorption of calcium.  The average intake of sodium in the United States is 3400 mg a day. We tend to overuse this flavor enhancing mineral.  To keep your bones healthy, it's wise to limit your daily salt intake to less than 2300 mg, roughly equivalent to a teaspoon.  Here's how:

Beware of processed foods:  Processed and canned foods, including beans, often hide salt levels.  Opt for low-sodium canned beans, and rinse them with water.  Alternatively, prepare dried beans.  Cooking a batch and freezing the extra for later use is a handy trick.  Check Packaged Foods: Pay attention to sodium content in packaged foods.  Majority of our sodium intake comes from processed/packaged foods.

Start preparing meals at home.  Home cooked meals gives you control of ingredients.  Instead of automatically reaching for the salt shaker, spice up your foods with herbs and spices.  This not only adds flavor but also brings extra nutrients to the dish.  A splash of acidity, like lemon, lime, or vinegar can add depth to a recipe. 

Your taste buds will adapt to enjoying less salt, and your bones will thank you.

Smoking and excessive alcohol intake weaken your bones.  Excessive alcohol intake can affect bone health as early as adolescence and young adulthood.

While the effects of moderate drinking on bone health remains unclear, heavy drinking is detrimental.  Limit your alcohol intake to one of fewer drinks per day for women and two or fewer for men.