Western diets have been blamed for affecting our bone wellness because the foods we eat could be preventing us from absorbing calcium efficiently. A balanced diet protects our bone health as it allows us to get the right mix of alkaline and acidic foods, with supplements giving us a boost when necessary.
Are our diets at fault?
Bone cells require a range of nutrients to build strong fibres, including calcium, Vitamin D and Vitamin K. We can find these minerals in eggs, green leafy vegetables and sunlight. But our Western diets sometimes have more acidic foods than they should. These types of foods include cheese, chocolates and alcoholic drinks, for example. High acid foods can prevent us from metabolising calcium properly, potentially making our skeleton weaker.
What about supplements?
Changing our diet to include the necessary vitamins and minerals can have a positive effect on our wellbeing as a whole, but we might find it more convenient to take supplements. Research shows that potassium citrate supplements could be useful if we suffer from conditions like osteoporosis, a condition where our bones are so weak we could fracture them easily. A study by the University of Basel measured the bone mineral density (BMD) of people taking this supplement as well as Vitamin D and calcium, with those that did not. The researchers found that the BMD of those taking the potassium was higher compared with the group that didn’t. Including load bearing exercise in our lifestyles can also promote good bone health.
Hormones help
Our hormones change as we age and as they decline, our bones may not be as protected from cell loss as they were when we were younger. Progesterone has an important role in how osteoblasts build cells and how osteoclasts remove them. Women who have reached the menopause, or people who take specific medications, like glucocorticoids, or have gland troubles may be at increased risk of developing osteoporosis. Talking with GPs can help us find a solution to protect our bones, whether the condition is down to hormones, genetics or an unbalanced diet.