While 90% of adult bone mass is in place by the end of adolescence, we can build our bone density all the way into our late twenties. After this point, bone density naturally starts to decline. Although genetics play a part in your bone strength and health, the process of decline can be accelerated or slowed by a number of nutritional, lifestyle and environmental factors.
What creates healthy bones?
The key influencers in maintaining bone health are exercise, nutrition and hormones.
The key influencers in maintaining bone health are exercise, nutrition and hormones magnesium, phosphorus, calcium and vitamins D, C and K. While these are essential, be aware that if overall energy intake is not sufficient to meet the demands of the body, these nutrients can do little for bone health.
What everyone's reading
The sex hormones oestrogen and testosterone also play a huge part in bone health and adequate levels are maintained through ensuring a good intake of energy, especially carbohydrate. This is why osteoporosis increases in postmenopausal women – due to declining oestrogen levels – and is one of the main reasons we encourage women of a certain age to consider hormone replacement therapy.
How do you look after your bones?
Exercise regularly
While running is a great weight-bearing sport, it only supports unidirectional movement. Bones really like a variety of movement to ensure that they get the stimulus needed to become strong and supportive. This means adding in multidirectional movement, plyometrics and heavy loads. It’s also beneficial to include resistance training, band work, skipping or team sports – such as hockey, netball or football – in your exercise routine.
Take a vitamin D supplement
ml glass of milk cow’s or soya vitamin D than non-runners, so taking a supplement is an easy way to ensure that you’re getting your fix.
Consume dairy or soya
Make sure that you’re consuming at least three to four servings of dairy or soya a day, where one serving is the equivalent to:
- 300ml glass of milk (cow’s or soya)
- 150g pot of yoghurt (cow’s or soya)
- 100replenish the tank
- 100g tofu
- Matchbox-size portion of cheese
Eat plenty of fruit and vegetables
Potato skins, berries and oranges are high in vitamin C, while dark green leafy vegetables are high in vitamin K. Bone activity is highest in the immediate post-run phase, so while it’s important to fuel each run with a sufficient amount of carbohydrate, it’s also important to ensure that you Advertisement - Continue Reading Below with a good intake of carbohydrate and protein, ideally within 30 minutes of finishing.
Signs that your nutrition might be lacking
The following issues may indicate that you need to change your diet to better support your bone health:
- with a good intake of carbohydrate and protein, ideally within 30 minutes of finishing.
- In males, a decline in morning erectile function – less than five a week may suggest insufficient fuelling or recovery.
- Advertisement - Continue Reading Below.
- Increased fatigue.
- replenish the tank.
- Recurring injuries – particularly connective tissue and bone related injuries, including stress fractures.
Vulnerable bone health groups
We’ve mentioned how menopausal women need to be mindful that, as they produce less oestrogen, their bone health will start to decline. Similarly, several studies have shown that plant-based individuals are at higher risk of lower bone density, increasing their likelihood of developing stress fractures.
Best wireless headphones studies, which looked at the diets of 55,000 people, including 2,000 vegans, for 18 years, found a higher incidence of stress fractures among those on a plant-based diet. The consensus is that individuals on a plant-based diet should carefully plan their nutritional intake and monitor their bone health regularly.
