Chapter 3 - Bone Health: Why It’s Important

Chapter 3 - Bone Health: Why It’s Important

Our bones are the framework of our bodies, providing structural support and protecting our vital organs.

Some cancer treatments can affect your bone health, leading to more bone loss and an increased risk of fractures. Treatments that can cause bone thinning include:

• hormonal therapies
• chemoptherapy
• steroid therapy
• radiotherapy
• surgeries that impact hormone production

If you have undergone treatment that impacts bone health, there are diet and exercise strategies that can help to reduce the risk of osteoporosis - where bones have become thinner, and are at increased risk of fracture.

Key Nutrients for Bone Health

Calcium and Vitamin D are key nutrients for bone health.

• Calcium helps build and maintain bone density.
  • Dairy products such as milk, cheese, and yoghurt are excellent sources of calcium.
  • If you prefer plant-based alternatives, make sure they are fortified with calcium.
  • We can also find calcium in a range of plant foods like firm tofu set with calcium, sesame seeds, beans and nuts.
• Vitamin D helps our bodies absorb calcium effectively.
  • Food sources of vitamin D include oily fish such as salmon, mackerel, anchovies, sardines and herring.
  • Vitamin D is also found in egg yolks, mushrooms, and some food products have it added to them.

However, food alone is rarely sufficient to meet our requirements for vitamin D, and in the UK the current advice on vitamin D is to take a supplement for part or the whole year.

The guidance provides general dose recommendations, but ideally, the dose should be tailored according to what your body needs, which can vary greatly between individuals.

Chat this through with your doctor, dietitian or pharmacist who will provide safe supplement guidance.

We’ve also included further reading on vitamin D with this programme.

Magnesium: A Supporting Nutrient

Magnesium is another essential nutrient that many people aren’t getting enough of.

It helps convert vitamin D into its active form and supports bone formation.

Foods rich in magnesium include:

• Pumpkin and chia seeds
• Nuts
• Beans
• Spinach
• Potatoes
• Rice

Focus on Variety

Traditionally many of us may have had two to three vegetables with a main meal. These days, evidence suggests focusing on variety instead.

Aim for a rainbow of vegetables and fruits into your day and across your week.

This provides micronutrients like:

• Vitamin K
• Potassium
• Vitamin C
• Folate
• Carotenoids

All of which support bone health.

The Role of Protein

Protein is also vital for preserving our bone and muscle mass as we age.

A balanced, Mediterranean-style diet focuses on:

• Lean animal proteins
• Oily fish
• Plant-based protein sources
• Low to moderate amounts of red meat
• Little or no processed meats

Supplementation and Final Advice

It's important to mention that some people require supplementation, often prescribed, to support their bone health further.

As we’ve mentioned in other areas within this programme, please always discuss any supplements with your healthcare provider to ensure they’re appropriate for you and your individual needs.

In Conclusion

To support your bone health, aim for a nutrient-dense Mediterranean-style diet.

This way of eating provides a variety of essential nutrients and should hopefully be an enjoyable way of eating too!