Advice for Healthy Bones on the BBC website

[Guest guest]

We all know this advice anyway, but I was really pleased to see it on

a mainstream non veggie/vegan site. Although it still mentions

animal products the emphasis has shifted over the last year. Very

encouraging.

Jo

 

Eat a diet high in calcium, which is found in nuts, seeds (especially

sesame), soya produce, wholegrains, vegetables, fish and dairy

produce.

Increase your intake of essential fatty acids (EFAs) as these

facilitate calcium absorption and may slow down calcium excretion and

bone loss. EFAs are found in oily fish and various nut and seed oils .

Limit your intake of fizzy drinks, tea, coffee, sugar and bran, which

can all inhibit calcium absorption. Animal protein and salt can also

increase calcium loss in urine.

Calcium absorption requires the presence of other minerals,

especially vitamin D, magnesium and phosphorous. These are abundant

in nuts, seeds, soya produce and wholegrains. If taking a calcium

supplement, check that other minerals (especially magnesium) are also

present.

Include lots of phytoestrogens in your diet. These plant oestrogens

help to slow bone loss and are found in soya produce, sesame,

sunflower and pumpkin seeds, chickpeas, linseeds, alfalfa and the

herb red clover.

If you're taking a calcium supplement, take it in the evening.

Calcium has a soporific effect and the uptake of calcium into the

bones is greater at night.

Get regular exposure to sunlight. This increases production of

vitamin D, which aids calcium absorption (but remember to use

protection against UV rays). Vitamin D is also found in wholegrains,

nuts and seeds, eggs and dairy produce.

Take regular weight-bearing exercise. Walking, skipping, rebounding,

racket sports and jogging are ideal. Swimming increases flexibility

and tones muscles, thereby improving bone support, but doesn't build

bone strength as no weight bearing is involved. Make sure you don't

overexercise, though.

Limit alcohol intake and stop smoking, as both contribute to nutrient

loss.