02 December 2024 Bone Health
Contents:
- Nutrients for Bone Health
- Bad Habits to Avoid
- Signs of Poor Bone Health in Children
- The Future of Bone Health
- References
Why Does Bone Health Matter? |
Bone health is important because our bones are the foundation of everything we do. From protecting vital organs to supporting movement, healthy bones are essential for an active and fulfilling life. Building and maintaining good bone health from a young age allows us to enjoy a higher quality of life throughout our lives. Thus, it is necessary to take proactive steps as early as possible through diet, exercise, and lifestyle choices. In this blog post, we'll explore the different factors that affect our bone health. By the end, you'll know exactly what you can do to take care of your precious bones!
Nutrients for Bone Health |
Bones are living tissues that are constantly regenerating, and what we put into our body plays a major role in maintaining their strength. However, one size does not fit all when it comes to nutrition. Due to genetic variations, each individual has unique nutritional needs that directly impact how their body absorbs, processes, and utilizes key nutrients for bone strength, such as calcium, vitamin D, magnesium, and vitamin K. These genetic differences can influence factors like how well you metabolize certain vitamins or whether you require higher doses of specific minerals to support a healthy bone density.
Here are Some Key Nutrients Needed for Our Bone Health: |
- Calcium
Calcium is the primary mineral found in our bones, providing the strength and density we need to support our bodies. Think of it as the building block of your bones! However, our bodies can’t produce calcium, which means we must get it from our diet. We can get the calcium we need from dairy products such as milk, yogurt and cheese; leafy greens such as spinach and broccoli; some fish such as sardines and salmon; as well as fortified plant-based milks and cereals. - Magnesium
Magnesium is often overlooked, but it is crucial for bone health. Magnesium helps our bodies convert vitamin D into its active form, which helps calcium absorption. Low magnesium levels are linked to decreased bone mineral density (BMD) and an increased risk of osteoporosis. We can get the magnesium we need from nuts, seeds, whole grains, leafy greens and legumes. - Vitamin D
Vitamin D plays a critical role in calcium absorption. Without adequate vitamin D, bones can become thin, brittle, or misshapen. Our body can produce some vitamin D when our skin is exposed to sunlight, but we may still need dietary sources to meet our daily requirements of vitamin D. We can get vitamin D from fatty fish such as salmon, mackerel and sardines; mushrooms grown in UV light; egg yolks; and fortified milk, orange juice, and cereals. - Vitamin K
Vitamin K is essential for the synthesis of proteins involved in bone mineralization. It helps to ensure that calcium is deposited in the bones rather than in soft tissues. We can get vitamin K from leafy greens such as spinach and broccoli; fermented foods such as natto (fermented soybeans); and meats including liver and other organ meats.
Bad Habits to Avoid: |
Nutrients aside, our bone health is also influenced by our lifestyle. Here’s a closer look at how certain lifestyle factors can undermine bone health.
- Poor Diet
We all love a sweet treat now and then, but did you know that eating too much sugar can actually damage your bones? Our bodies are amazing, but they can sometimes get a little out of balance when we eat too much sugar. Excessive sugar can lead to increased acid production, which can create a more acidic internal environment. When we have too much acid in our system, our bodies try to balance it out by drawing calcium from our bones. This can weaken our bones over time. It's so important to be aware that the more sugar we consume, the more calcium our bones lose. It's also worth mentioning that many soft drinks, like colas and sodas, contain phosphoric acid, which can interfere with calcium absorption. This can lead to a decrease in calcium retention and an increase in calcium excretion in the urine, which ultimately reduces the calcium in our bodies that's available for building and maintaining bones. So, it's important to be mindful of how often we indulge in sugary foods and drinks, as they can contribute to bone weakening and an increased risk of fractures. - Sleep Deprivation
Did you know that sleep is also critical for maintaining strong, healthy bones? During deep sleep, the body engages in the vital process of repair and regeneration, and this includes bone regeneration! This is because the hormones (growth hormone and testosterone) which support bone growth and remodeling, are secreted during the deep stages of sleep. Moreover, chronic sleep deprivation increases the secretion of the stress hormone cortisol. Cortisol, when present in excess, can interfere with bone formation by inhibiting the activity of osteoblasts (cells responsible for building bone tissue). This means that over time, poor sleep can contribute to a decline in bone density, making the bones more prone to fractures and injuries.
Click here to learn more on how sleep deprivation can affect your child’s wellbeing. - Meal-skipping
We might skip meals because of busy schedules or to cut calories and lose weight, but it can come at a significant cost to bone health. When you skip meals, you're actually depriving your body of the essential nutrients it needs to build and maintain strong bones (as we talked about in the previous section). Another thing about skipping meals is that it can cause your body to enter a catabolic state, which means it'll start breaking down muscle and bone tissue to use as energy. This process will further deplete your bone density and contribute to bone weakness. Over time, irregular eating patterns can disrupt your overall bone metabolism and affect your bone health, especially in growing children and teenagers, whose bones are still developing. - Sedentary Lifestyle
Not moving around enough can have a negative effect on our bones, especially in the elderly. When we put our bones under physical stress, like when we're walking, running, or doing resistance training, something really amazing happens! Our bodies produce more osteoblasts, which help make our bones stronger and more resistant to fractures. But if we don't move around regularly, our bones become less dense and weaker over time.
Signs of Poor Bone Health in Children |
It's so important to keep an eye on your kids' bone health! It's so important to keep an eye on our kids' bone health! There are lots of ways poor bone health can show up, and it often does so through physical symptoms or changes in behavior. Keep an eye out for any complaints of joint or bone pain, difficulty with physical activities, or noticeable delays in growth. In addition, poor posture and abnormal bone deformities are also things to look out for. These signs, particularly when combined with a deficiency in essential nutrients like calcium and vitamin D, may suggest that a child's bones are not developing properly. So, it's really important to keep an eye on their bone health and take appropriate action if needed, such as changing their diet.
The Future of Bone Health |
Understanding how to support bone health is essential for both children’s development and our overall well-being. Since everyone has unique nutritional requirements, it’s important to recognize that there is no one-size-fits-all approach. With advances in genetic testing, we now have the ability to personalize bone health strategies based on individual needs. Our Decode DNA Nutrition Test is a groundbreaking tool that reveals how your genetic makeup influences your nutritional needs, including those vital for bone health. By analyzing specific genes linked to calcium absorption, vitamin D metabolism, and bone density, the test provides a detailed understanding of what your body requires to maintain strong, healthy bones. This personalized insight allows for tailored nutrition and lifestyle choices that support optimal bone health for each individual.
This personalized approach will allow parents and healthcare providers to tailor dietary plans and lifestyle recommendations to meet a child's unique genetic needs, promoting stronger bones from an early age. Whether it's adjusting calcium intake, increasing vitamin D exposure, or incorporating bone-strengthening activities, our Decode DNA Nutrition Test can help optimize bone health for long-term well-being. With early intervention based on genetic insights, we can ensure that children are not only getting the right nutrients but are also set on a path toward a lifetime of healthy, strong bones.
Now, here’s your chance to take control! Don’t wait—empower yourself with knowledge about your health! Start your journey toward optimal bone health today and see how tailored nutrition can transform your well-being.
Want to learn more? Click here for more insightful articles on a variety of topics to help support your parenting journey!
References |
Stover, Patrick J. "Influence of human genetic variation on nutritional requirements." The American journal of clinical nutrition 83.2 (2006): 436S-442S.
Mullins, V.A.; Bresette, W.; Johnstone, L.; Hallmark, B.; Chilton, F.H. Genomics in Personalized Nutrition: Can You “Eat for Your Genes”? Nutrients 2020, 12, 3118.
Chen L, Liu R, Zhao Y, Shi Z. High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study. Nutrients. 2020 Feb 19;12(2):530. doi: 10.3390/nu12020530. PMID: 32092922; PMCID: PMC7071508.
Swanson CM. Sleep disruptions and bone health: what do we know so far? Curr Opin Endocrinol Diabetes Obes. 2021 Aug 1;28(4):348-353. doi: 10.1097/MED.0000000000000639. PMID: 33965968; PMCID: PMC8244577.
Wang, L.Y., Peng, F.L., Zhang, X.X. et al. Association between sedentary behavior and bone mass, microstructure and strength in children, adolescents and young adults: a systematic review. BMC Public Health 24, 2991 (2024). https://doi.org/10.1186/s12889-024-20437-5