The Role of our Diet for Healthy Bones and Joints.

                                                                                                              

A diet is important for healthy bones and joints. The health of our bones and joints has a huge impact on the quality of our lives. If we want to be active and enjoy our lives into later life it is extremely important to keep them in good condition.


More than 3 million people in the UK are estimated to have osteoporosis. Every year in the UK more than 300,000 people suffer fragility fractures, that’s one every 2 minutes. It is estimated that up to 25% of hip fractures could be prevented. These fractures significantly increase mortality risk for older adults, even doubling or tripling a person’s risk of death in some cases. Women are at especially high risk due to the role that estrogen plays in maintaining their bone mass; estrogen declines with age and is affected by many factors including diet, exercise and stress.

The question is how do we keep our bones and joints healthy?

7 Food Recommendations for Healthy Bones and Joints.

 It is recommended to always check with your nutritionist or doctor if you are not sure whether a particular type of food is beneficial for you, as the role of nutrients in bone health differs between individuals.

Eat foods which reduce inflammation

Recent research indicates that chronic inflammation could be a major risk factor which contributes to the development of osteoporosis.

In order to reduce inflammation eat:

1 Food Rich in Omega Oil 3:

Fish and fish broth. Fatty fish like wild salmon and sardines full of anti-inflammatory Omega oil 3, Vitamin D and calcium.

Grass-fed meat has a great Omega oil 3 to Omega oil 6 ratio, carotenoids beta carotene and lutein, and contains Vitamin B and E.

Walnuts contain Omega-3 fats, several unique and powerful antioxidants, amino acid l-arginine, Vitamin E, folate,melatonin and copper.

NB Walnuts may also be beneficial not only for healthy bones and joints but also for fighting breast and prostate cancer, diabetes, improving heart health, brain health and stress levels, reproductive health in men, and weight control.

2 Antioxidant Rich Plant Foods such as: spinach, broccoli, tomatoes, berries; can neutralize the process of oxidation and cellular damage which contributes to ageing and disease. Steam or blanch green vegetables, these ways of cooking will save up to 80% of goodness in the food, while boiling only preserves 30%.

Use more herbs and spices in your cooking: cloves, oregano, allspice, cinnamon, sage, peppermint, thyme and lemon balm.  They have a really powerful concentration of antioxidants: about 1 tsp of cloves gives our bodies more antioxidant than 1cup of blueberries or cranberries and 1tsp of dried oregano contains the same amount of antioxidants as 1cup of sweet potatoes.

3 Drink Green and Ginger Tea.

The anti-inflammatory properties of green and ginger tea are well known and make it an ideal home remedy for muscle and joint problems.

4 Eat Animal Proteins

Proteins (collagen and glucosamine) are as important components of our bones and joints as are minerals. The collagen matrix, particularly the cross-linking of collagen gives our bones strength and longevity, stopping them from breaking or getting damaged.

Proteins are also a vital part of our joints and cartilage, they allow our bodies to move freely without pain. For healthy bones and joints it is important to have enough proteins in our diet, so our bodies сan use them when required.

In order to get enough collagen we should regularly eat broths,  soupscasseroles and cholodez from organic grass-fed animals and free range poultry bones, joints, tendons, and skin. Also having plenty of fresh fruit and vegetables to provide our bodies with Vitamin C necessary for proper collagen formation

If for some reason you cannot eat a lot of vegetables and fruit, then Vitamin C supplements may be helpful.

For proper collagen production iron and copper are required, both of which we can get from liver.

5 Eat Food Rich in Vitamins and Minerals

In order to improve the health of our bones and joints we need Vitamins D and A to absorb calcium and make it more usable in bodies; and Vitamin K2 to help calcium get to our bones - where it should be, not to our arteries – where it should not.

Vitamins C, E and K, magnesium and potassium are the nutrients which our bones and joints need to stay healthy. The good news is that so far there is no evidence that we need to take them as supplements if we have a healthy diet. Of course there are exceptions: “supplementation… may not be required, except in those with chronic disease and the frail elderly.”

Food sources of vitamins and minerals:

Calcium - spinach, kale, okra, collards, soybeans, white beans; dairy products: raw, grass-fed milk, homemade yogurt, cheese; some fish like: sardines, salmon, perch, and rainbow trout.

Magnesium - dark leafy greens, nuts, seeds, fish, most types of beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.

High potassium foods from natural food sources like beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas, are considered safe and healthy. 

Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, and halibut fish oil. Sources of beta-carotene include: bright yellow and orange fruits such as cantaloupe, pink grapefruit, and apricots; vegetables such as carrots, pumpkin, sweet potatoes, and winter squash; other sources of beta-carotene include broccoli, spinach, and most dark green, leafy vegetables.

Vitamin C - Citrus fruits and their juices, berries, dark green vegetables (spinach, asparagus, Brussel sprouts, broccoli, watercress), green, red and yellow peppers, tomatoes, pineapple, cantaloupe, mangos, papaya and guava.

Vitamin D - Fatty fish: tuna, mackerel, and salmon; dairy products: raw, grass-fed milk, homemade yogurt; others: orange juice, beef liver, egg yolks.

Vitamin E - Vegetable oils such as olive, soybean, corn, cottonseed and safflower, nuts and nut butters, seeds, soybeans, sweet potatoes, legumes(beans, lentils) and dark leafy green vegetables. 

Vitamin K - Dried herbs: Basil, Sage & Dried Thyme, Coriander (Cilantro) & Dried Parsley, Fresh Parsley. Green Leafy Vegetables: Kale, Spinach, Mustard Greens, Collards, Beet Greens, Swiss Chard, Turnip Greens; Salad vegetables: spring onion, Garden Cress, Chicory Greens, Watercress, Cos (Romaine) Lettuce, Green Lettuce, Red Lettuce, Celery, Rocket, Iceberg Lettuce & Cucumber; Dried fruits: Prunes, Blueberries, Pears, Peaches, Figs.

Vitamin K2 - dairy products: raw, grass-fed butter, egg yolks from free range chickens; fermented food: certain cheeses even if the milk that goes into the cheeses is not grass-fed, the bacteria that make the cheese will make vitamin K2: gouda and brie.

6 Reduce or Exclude: refined grain, refined cereal grain, sugar, gluten and dairy if you have a sensitivity to it.

There are many ways gluten can make our bodies suffer. Some of the most common mechanisms behind gluten and bone loss you can find here.

When people with gluten intolerance, and immune response to gluten, eat foods containing gluten it causes an immune system response which leads to  systemic inflammation. As mentioned earlier some researchers believe that the inflammation is the main cause of some bone diseases.

The good news is that those who have reduced bone mineral density from previously undiagnosed and untreated coeliac disease can significantly improve their bone strength simply by following a gluten-free diet.

7 Buy Organic, Local, Raw Food - the best you can afford.

Local farmer’s markets in Brighton

https://www.facebook.com/brightonfarmersmarket

http://local.gransnet.com/brighton-hove/markets-fairs-and-fetes/26379-brighton-farmers-market-churchill-square

Organic, Raw Milk, Butter, Cream

http://www.hookandsonfarmshop.co.uk/

Gote Farm

Gote Lane, Ringmer, East Sussex, UK, BN8 5HX

T: 01273 812303

M: 07710 978298

W: Business listing

E: matt@gotefarmlamb.wanadoo.co.uk

In conclusion, as we can see from the facts above that diet is extremely important for keeping our bones and joints healthy. Eating a variety of beneficial foods with adequate nutrition will help to maintain healthy bones and joints for a long and active life.

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