Nutrition and Bone Health

 

Osteoporosis is a common health concern among people with a spinal cord injury. Osteoporosis is a progressive bone disease where the bones become porous. The bone density declines and bones become weaker and more susceptible to fractures.

 

• Family history 

• Gender

• Ethnicity 

• Alcohol

• Smoking

• Nutritional deficiency

• Certain steroid medications

• Lack of exercise

• Menopause 

 

• Decreased muscle movement

• Metabolic reactions

• Decreased weight bearing

 

 

 

 

Proper nourishment is essential to maintain remaining bone mass, keep bone cells healthy and active, as well, supply a variety of bone building nutrients. Bones are full of nerves & blood vessels. Cells (osteoblasts & osteoclasts) are constantly being broken down and rebuilt.  Osteoblasts cells create bone while osteoclast cells destroy and remove bone.

 

Healthy bones require a balance of nutrients and hormones to create a balance between osteoblasts and osteoclasts.  When nutrients and hormones are not balanced and 

the osteoclasts are more active, this can lead to osteoporosis.

 

 

 

Bone is comprised of over 24 nutrients with 49% made of calcium salts. The rest is a synergist combination of other vitamins and minerals. Important bone nutrients are:

• Calcium

• Vitamin D

• Boron

• Vitamin K

• Magnesium

• Silica

• Zinc

 

Beans and greens are great food sources rich in these nutrients.

 

 

 

Calcium helps develop bones and teeth. It is also necessary for nerve transmission, assisting in signally the heart to pump and regulating muscle contractions. Milk is one of the more common sources of calcium. Other sources of calcium include:

 

• Yogurt & Cheese

• Milk alternatives e.g. almond milk, rice milk, soy milk

• Green, leafy vegetables such as:

 Broccoli

 Beet greens

 Chard

 Collard greens

 Dandelion green

 Parsley

 

• Beans, all beans, peas

• Fruits

 Fresh, squeezed orange juice

 Dates

 Figs

 

• Nuts & Seeds

 Almonds

 Sesame seeds

 Brazil nuts

 Wheat germ

 

• Seafood

 Salmon

 Sardines

 Seaweed

 

 

Another way to get more calcium into your diet is through calcium supplements. Look for supplements are Calcium Citrate & MCHC and are high in elemental calcium. The recommended dosage is 1200 mg/day and best take at bedtime.

 

 

 

Vitamin D stimulates calcium absorption and reduces the excretion of calcium by the kidneys. Sources high in Vitamin D come from the sun and cod liver oil.

 

 

 

Boron is a trace element that helps convert Vitamin D in the liver. It helps improves calcium absorption and helps maintain bone density. As well, Boron helps stimulate estrogen. Sources include:

• Dark leafy greens

• Beans

• Peas

• Nuts

• Dried fruit

• Applesauce

 

 

 

Vitamin K is essential for the production of bone protein. It helps anchor calcium to bone. Sources of Vitamin K are:

• Broccoli

• Kale

• Peas

• Brussel sprouts

• Spinach

• Oats

• Green tea

 

 

 

Magnesium improves calcium uptake and helps convert Vitamin D. Sources of magnesium include:

 Fish

 Apples

 Apricots

 Avocados

 Bananas

 Brown rice

 

 

 

Silica is a mineral that helps build bone structure and contributes to bone strength. Silica can be found in:

 Green leafy vegetables 

 Celery

 Brown rice

 Whole grains

 Horsetail - herb

 

 

 

Zinc improves calcium uptake. Sources of Zinc include:

 Legumes

 Lima beans

 Pumpkin seeds

 Sunflower seeds 

 Whole grains

 

 

 

Herbs are good for your bones too. They help prevent bone breakdown.  Bone friendly herbs

 Sage

 Thyme

 Rosemary

 

To keep your bones healthy, give these two bone building recipes a try.

 

 

Immediately following a SCI, most people experience a significant decrease in bone mass, which can lead to a lifetime of increased risk of fractures.  Helping to maintain your bone mass with proper nutrition (lots of green leafy vegetables and legumes) is critical to help reduce the risk of bone fractures

 

 

 

8 cups baby spinach 

¼ cup pure maple syrup

2 cans salmon, drained

¾ cup olive oil

1 green apple 

¼ cup dried cranberries 

¼ cup pecans 

sea salt and ground pepper to taste

 

1. Combine spinach, pecans and cranberries in a large bowl

2. Cut green apple into thin slices and place 4 slices on each plate

3. In small jar, combine maple syrup, olive oil, sea salt and pepper.  Shake well, pour over salad and toss.

4. Serve salad on top of green apple

5. Spread salmon chunks on top of each salad plate

 

*makes 4 servings

.

Salmon – canned salmon (with the bones) is a good source of calcium.

Spinach-green leafy vegetables (including beet, collard & turnip greens and kale) contain calcium and many other bone building nutrients, such as vitamin K and magnesium.  If you don’t have time to make a salad, add a handful of any of these to a sandwich or smoothie everyday to help maintain your bone health!

 

 

 

 

1 basket fresh strawberries

1 large tub plain, organic yogurt

2 oz dark chocolate cubes or chips

 

1. In large bowl, fold together yogurt and strawberries

2. Melt chocolate in a double boiler on medium heat.

3. Spoon yogurt/berry mixture into individual bowls and drizzle with melted chocolate

 

Yogurt– is an excellent source of calcium.  Yogurt is a fermented dairy product made by adding healthy bacterial cultures to milk. These cultures turn the milk sugar, lactose, into lactic acid. The added bacteria, also known as probiotics, also have the added benefit of maintaining good digestive health and boosting our immune system. Plain, unsweetened yogurt, is a wonderful quick, easy and nutritious food that can be eaten for breakfast, snacks or enjoyed in this delicious dessert.