Bone and Joint Health

One of the leading causes of fractures in old age is osteoporosis. Oste refers to bone, while porosis means sponge. Bones in the skeletal system provide structural support to the body. These bones are constantly worked upon by 2 types of cells called osteoblasts and osteoclasts under the process of bone remodeling. Osteoclasts tend to break down bone cells, making them porous and fragile, while osteoblasts make bone cells, making them thick and strong. In the early stages, the rate of bone formation through osteoblasts is higher as compared to bone resorption through osteoclasts. Adults reach their peak bone mass between the ages of 20 and 30. 

Then, later, the ratio of bone mass formation to bone mass depletion starts to decline, increasing the risk of developing osteoporosis. Nutrition plays a vital role in the prevention of osteoporosis. The risk of osteoporosis also increases due to factors such as genetics, exercise and certain lifestyle habits. Taking the right measures, including a good diet for osteoporosis, can go a long way in the prevention of osteoporosis. Read along to learn more about a good diet for osteoporosis.

Significance of Nutrition in Osteoporosis

Following a good diet for healthy bones can reduce the risk of developing osteoporosis. 
Food for strong bones include those that are rich in Calcium, Vitamin D, Vitamin K, magnesium, phosphorus and potassium.

Common nutrients in some of the best foods for strong bones include :

Calcium

Dairy products top the list for high calcium content and are no doubt considered the best foods for strong bones. There are certain uncommon foods which also provide a significant amount of calcium but are less popular. These calcium-rich foods include:

• Dairy Products: Milk, Curd, Cheese, Buttermilk, etc
• Ragi
• Tofu
• Sesame seeds
• Moringa
• Chia seeds
• Almonds
  
• Dried figs
• Amaranth leaves, etc.

Phosphorus

Phosphorus, alongside calcium, aids in maintaining bone mineral density. Phosphorus helps in strengthening and promoting the hardening of bones. The bone-forming osteoblasts secrete a collagen matrix which needs phosphorus for its mineralization. Post the mineralization, this matrix strengthens and attains rigidity and density. 

Here is a list of certain foods rich in phosphorus:

• Fatty Fish
• Egg yolk
• Nuts & seeds
• Legumes
• Dairy Products
• Tofu

Vitamin D

Vitamin D does not help in the absorption of calcium from foods but is also crucial for maintaining calcium-phosphorus balance and mineralization of calcium in the bone matrix. 

Intestinal Absorption: Eating calcium-rich and phosphorus-rich foods without sufficient Vitamin D levels may not be helpful for your bones, as Vitamin D is required for calcium and phosphorus absorption. Calcium homeostasis and calcium-phosphorus balance are one of the vital roles of vitamin D. It does so by facilitating the intestinal absorption of both these minerals

Some common foods rich in vitamin D include:

• Fatty fish
• Cod Liver Oil
• Beef liver
• Egg Yolk
• Vitamin D fortified dairy products
• Vitamin D fortified orange juice
• Vitamin D fortified breakfast cereals

Foods to Avoid

While ensuring the intake of the best food for bone strength, do take measures to restrict certain foods that can increase your risk of developing osteoporosis by making your bones weak and brittle.

Caffeine-rich foods

It's tempting to keep sipping on your favourite cup of Joe multiple times in the day. Or having cold drinks alongside each meal, the caffeine content of tea and coffee, can weaken your bones over time if consumed in excess. Several studies have observed that too much caffeine may have a diuretic effect and cause calcium loss through urine. Excess caffeine also tends to hinder the absorption of calcium and function of vitamin D, both of which are necessary for maintaining bone strength & prevention of osteoporosis.

Excess Alcohol

Alcohol generates oxidative stress that impairs the function of bone-forming (osteoblast) cells. Parathyroid hormones are responsible for the regulation of osteoblasts and osteoclasts cells that participate in bone modeling. Excessive alcohol consumption can alter the parathyroid hormone, disrupting the bone modeling process that weakens the bone structure. Excess alcohol also promotes bone loss by stimulating the apoptosis(cell death) of bone cells(osteocytes).

Phytate & Oxalate Rich foods

While beans, Wheat bran, spinach and beets are rich sources of calcium, phosphorus and magnesium, fiber, etc., which are essential for bone health. They are also rich in an antinutrient called phytates that can hinder the absorption of calcium from foods. Soaking beans and greens is a smarter way to remove these antinutrients for protecting bone health. are some more examples of phytate-rich foods.

High Sodium & Processed foods

Sodium and calcium are excreted by kidneys through urine. High sodium intake leads to calcium leaching from bones to maintain sodium balance during excretion. Thus high-sodium foods such Burger, fries, chips and other salty foods  can cause calcium excretion through urine, weakening the bone structure and integrity

Colas

Most colas have a high content of phosphoric acid, which tends to disturb the calcium balance in the bones. While phosphorus and calcium help strengthen the bone and increase its density. Too much phosphorus alone can have the opposite effect. It leads to bone resorption(release of calcium from bones) for compensation, making them weaker and prone to developing osteoporosis.

Other Risk  Factors for Osteoporosis

Genetics

Having a strong family history of osteoporosis or fractures puts you at a risk of developing osteoporosis in later life. However, with the right lifestyle habits, you can always delay the onset of osteoporosis.

Exercise

Weight bearing exercises and resistance training strengthen your bones, while sedentary habits work just the opposite. When not in much use, your bone mass can gradually deplete, making them fragile & prone to fracture due to osteoporosis

Smoking

Smoking can also put you at risk of osteoporosis through various mechanisms. The nicotine and other toxic materials released during smoking interfere with the activity of osteoblasts(bone forming cells), thereby decreasing the total bone mineral density. Smoking also makes your bones weak by hindering calcium absorption in the intestines & reducing the blood flow to bone cells. Bone loss reversal has been observed in smokers with abstinence from smoking.

Summary

Osteoporosis is the weakening of bone mass from within, leading to an increased risk of fracture. It is a more common effect of the body’s natural process of aging. However, by taking care of certain aspects of health such as the right nutrition, exercise, and certain lifestyle habits, one can reduce the risk of developing osteoporosis. The article above discusses some of the best foods for bone health, along with the worst ones. By focusing on bone health nutrition, one can strengthen their bones and prevent osteoporosis.