How can you boost your bone strength and joint health?

Do you ever even think about the health of your joints or strength of your bones?  Younger people may not but  recent articles in Runner’s World and Bicycling.com brings these important topics to younger and older readers.  Why would younger people be interested in these topics?  My daughter recently was pleased to tell us she and her husband will be running a 10K this year.  This is quite the goal for her as she broke her ankle a few years ago.  I advised her to beef up her bone strength and sent her an article on boosting bone strength. 

Older people are concerned about bone strength and joint health because of fear of broken bones and aching joints.  

What are some foods and nutrients that promote bone strength and healthy joints?

Calcium – Almost all the students I have taught know that calcium is needed for good bones.  But when they analyzed their diets, they were often low and sometimes really low in calcium.  Calcium is a must for strong bones and many Americans are lacking in calcium.  Anthony Kouri, MD, an orthopedic surgeon at the University of Toledo Medical Center says, calcium is “not a nutrient that occurs naturally in the body and must be consumed through food.”  Adults need 1,000 mg of calcium a day.  Easier to achieve if you at least 3 servings of dairy each day.  Since many Americans are low in milk consumption, and most don’t consume dairy foods at each meal, they are often low in their intake of calcium.  Here are some ways to add calcium to your day:

Food	Calcium (mg)
Milk – cow’s milk   1 cup	299
Yogurt – made from cow’s milk 8 ounces	344
Orange Juice – calcium fortified, 1 cup	349
Tofu ½ cup	253
Mozzarella cheese 1.5 ounces	333
Cottage cheese 1 cup	138

Note: calcium-fortified orange juice does provide calcium.  My students often think orange juice provides calcium and vitamin D.  Not so.  If you are buying OJ to add some calcium to your day, be sure it is calcium-fortified OJ.  For those who are lactose intolerant, choose Fa!rlife milk.  It is made from cow’s milk but is lactose free and provides more protein than regular milk  Some other foods provide some calcium like spinach, pinto beans, kale and broccoli.  But you can’t rely on these foods for all your calcium needs as one-half cup of broccoli provides only 21 mg of calcium.

 

Vitamin D – this vitamin helps your body absorb calcium.  Cow’s milk is fortified with vitamin D as are most yogurts.  Most cheeses are not fortified with D.  Eggs provide D as do some fish such as salmon, trout, cod and tuna fish.  Go outside as your body makes vitamin D when exposed to the sun. 

Vitamin C – who knew that vitamin C is needed for strong bones and healthy joints?  Vitamin C is important as it boosts collagen production.  Dr. Kouri notes,  “In addition, vitamin C stimulates the cells that build bone, and it enhances vitamin D’s ability to absorb calcium.”  Your body doesn’t store vitamin C, so be sure to include some vitamin C rich foods in your diet every day.  I always have a glass of OJ or grapefruit juice at breakfast and I know I am getting some vitamin C.  For information on foods rich in C, check out:  Are you getting your daily vitamin C?

Omega-3’s – these are the “healthy fats” that you want in your diet.  These fats help lower inflammation and can help protect your joints.  Where do you get these healthy fats?  Good sources include fatty fish (salmon, mackerel, tuna, herring, and sardines), nuts and seeds, oils such as canola, flaxseed and soybean oil.  Some foods are fortified with omeg-3’s such as eggs and some yogurts.  (Check out:  What are omega 3 fats and why are they good for you?)

Magnesium- a mineral many Americans are low in.    Why is this mineral important to bones?  Because most of it, 60%, is stored in your bones.  Magnesium helps activate vitamin D and helps prevent osteoporosis.  What are some foods that are rich in magnesium?  Choose brown rice, buckwheat, like buckwheat pancakes, corn, dark green vegetables like spinach, kale, beans, nuts, seeds and whole grain crackers, whole grain cereals, and whole grain bread. 

Vitamin K:  Think of vitamin K as acting as a shuttle to carry calcium to your bones says Dr. Kouri. 

Besides some of the above recommended foods, the article in Runner’s World recommended some foods/herbs to as a way to add some of the above nutrients to your day.

• Turmeric – a good anti-inflammatory.
•  Bone broth – a good way to add some collagen to your day.
• Prunes – who would even think of prunes?  But prunes add vitamin K and the minerals potassium and magnesium.  Research has shown eating prunes can not only help prevent osteoporosis, they can help reverse it. The antioxidants in prunes can help fight inflammation.  Enjoy some as a snack or in some recipes.
• Milk – as in cow’s milk, really does do the body good.  Also, enjoy some yogurt made from cow’s milk.  Both supply calcium, vitamin D and are an excellent source of high quality protein.
• Tofu – not a dairy eater?  Then add some tofu to your day.  Good way to add some calcium to your day and soy protein may help fight inflammation.  Or, enjoy some Edamame which are immature soybeans.  Eat them as a snack or use in recipes like soups, stews, salads.
• Blueberries – I grew up picking blueberries and enjoying them in pancakes, muffins, and sauces. If you don’t like fresh blueberries, try frozen in pancakes, muffins or in a smoothie. Why blueberries?  They do provide some vitamin C, but are also rich in antioxidants that help fight inflammation.
• Bell Peppers – I like green peppers but also red and yellow bell peppers.  Believe it or not, peppers are rich in vitamin C.
•  Sweet Potatoes – I love potatoes and enjoy a baked sweet potato. These potatoes are rich in both magnesium and potassium.  

Whether you are planning to run a race, go biking or just want to strengthen your bones and improve the health of your joints, add some of the above foods to your day to add in some bone and joint strengthening nutrients.

Sources:  Runner’s World , Bicycling.com , says , Fa!rlife , Eggs , notes , Are you getting your daily vitamin C?  , Magnesium , shuttle , Research , Research , antioxidants , immature soybeans , blueberries   Image Sources:  Fairlife milk, Peppers , healthy bones and joints