Taking care of the health of bones and joints is so important in childhood, as we are growing up, as adults and also as we grow older. In childhood and adolescence, bone formation outpaces bone resorption or loss. Bone mineral density then peaks in our 20s, and around mid-life bone loss tends to accelerate and overtake bone formation. Especially in menopausal women, as levels of oestrogen start to decline.
Bone formation and bone resorption are influenced by factors such as age, gender, build and ethnicity, but also diet and physical activity. Bone mass can be positively aff ected by regular activity, especially weight-bearing exercise such as walking, running, lifting weights, climbing stairs and dancing that can stimulate bone formation. It can also be supported by including essential vitamins and minerals in our diet. Let’s have a look at some of the main nutrients required…
Calcium
Calcium is involved in numerous functions in the body and the majority of it is used to support skeletal structure and function, maintaining your bones and teeth health. It’s also essential for cell communication and signalling, blood clotting, muscle contraction, nerve function, blood pressure regulation and to maintain a regular heartbeat.
The recommended calcium amounts for adults are 700 to 1000 mg/day for those aged 19-50; 1200 mg/day for those aged 50 and over or those dealing with menopause, osteoporosis and coeliac disease; and 1000 mg/day for pregnant or lactating women. Plant-based sources of calcium include green leafy vegetables, such as kale, collard greens, turnip greens, rocket, watercress, parsley and then broccoli, cabbage, blackstrap molasses, tempeh, sesame seeds and tahini, almonds, dried apricots, figs and dates, adzuki beans, navy beans and chickpeas. Also, choose dairy-free milks that are fortified with calcium and other essential nutrients.