Emma Glynn
Managing Executive and Senior Physiotherapist at Life Ready Physio + Pilates Camberwell
Imagine waking up one morning to discover that the simple act of getting out of bed could put your bones at risk. For the millions of people living with osteoporosis, this is a daily reality.
Osteoporosis is characterised by weakened bones, making them prone to fractures and requires a multifaceted approach for treatment and management.
At Life Ready, our physios can offer support with exercise and hands-on treatment for your osteoporosis, however it is important to consider other ways to manage osteoporosis, such as nutrition, which plays a crucial role in maintaining bone health and preventing further deterioration (1).
When it comes to osteoporosis, taking a holistic approach and working with different allied health professionals can be a great way to address the different symptoms of osteoporosis.
“I see clients who work with a variety of health professionals as benefiting from a holistic approach to their health, fitness, and wellbeing. My role in this multidisciplinary team involves providing tailored exercise prescriptions and hands-on treatments to help improve symptoms of conditions like osteoporosis. By collaborating with other health professionals, we can create comprehensive and effective plans that address the unique needs of each client, ultimately enhancing their quality of life.” Emma Glynn, Life Ready Physio + Pilates Camberwell.
Understanding Osteoporosis
This condition involves a gradual loss of bone density, rendering bones fragile and susceptible to fractures. While aging is a significant factor, lifestyle choices, hormonal imbalances, and nutritional deficiencies contribute to its onset and progression (1).
Key Nutrients for Bone Health
- Calcium: A cornerstone nutrient for bone health, calcium forms the structural framework of bones. Dairy products, leafy greens, fortified plant-based milk, and calcium supplements are excellent sources.
- Vitamin D: Essential for calcium absorption, vitamin D plays a pivotal role in bone metabolism. Sunlight exposure, fatty fish, fortified foods, and supplements are primary sources.
- Protein: Protein is vital for maintaining bone strength and supporting muscle function. Incorporate lean meats, poultry, fish, eggs, legumes, nuts, and seeds into your diet.
- Magnesium: Often overlooked, magnesium contributes to bone mineralization and regulates calcium levels. Whole grains, nuts, seeds, leafy greens, and legumes are rich sources.
- Vitamin K: Vitamin K aids in bone formation and regulates calcium metabolism. Include leafy greens, cruciferous vegetables, and fermented foods in your diet (1).
Dietary Recommendations
- Have a balanced diet rich in calcium, vitamin D, protein, magnesium, and vitamin K
- Opt for whole, nutrient-dense foods over processed options
- Limit sodium intake, as excessive sodium can impair calcium absorption and contribute to bone loss
- Moderate alcohol consumption and avoid smoking, as they can adversely affect bone health
- Stay hydrated to maintain optimal mineral balance and support bone metabolism (1)
Consultation and Customisation
Every individual’s nutritional needs may vary based on factors such as age, gender, health status, and medication use which is why it’s important to consult a qualified healthcare professional, such as a registered dietitian to tailor dietary recommendations to your specific needs and goals.
Are you ready to take the next step towards optimal bone health? Book a consultation with our experienced physiotherapists today at Life Ready Physio + Pilates Camberwell online or contact the clinic on (03) 9978 9833.
REFERENCES
- Muñoz-Garach A, García-Fontana B, Muñoz-Torres M. Nutrients and Dietary Patterns Related to Osteoporosis. Nutrients. 2020 Jul 3;12(7):1986. doi: 10.3390/nu12071986. PMID: 32635394; PMCID: PMC7400143.
