Keep Your Bones and Joints Strong, Naturally
As we age, our bones get weaker, and joints get stiffer. That’s why not just good nutrition, but regular exercise is important. Calcium is important for strong bones, but you can get it from plant foods (leafy green veggies like broccoli and kale are good choices – check medication as some interact with vitamin K).
But regular exercise is as if not more important. That’s why eastern countries (where people eat little dairy but walk a lot) have stronger bones than people in the west, who guzzle lots of dairy, but don’t exercise as much.
Keeping bones strong helps to reduce the chance of broken bones, and leads to better quality of life in older life. In Florida, professionals put people in a care home on a regular weight-training routine. Some worried it would kill some of them off.
In fact, all got much stronger, a few no longer needed walking sticks or wheelchairs. And at least one left the care home, and went back home to live independently!
Choose Weight-Bearing Exercise
Weight-bearing exercise is usually with weights, though you can also use your own body weight. Qualified trainer Lucy Wyndham-Read offers good short free videos online. Move It Or Lose It! offers nationwide classes for seniors, or you can buy the founder’s book with resistance bands. There are also exercise options for people in wheelchairs.
Being overweight can put more strain on bones and joints (so exercise is good). And being underweight can lead to brittle bones (again exercise can help build muscles, to protect bones).
Eat Enough Plant-Based Protein
You don’t need meat for protein. Just eat a balanced diet. Unless you are starving or have anorexia, you likely already eat enough protein. The best plant-based sources legumes (beans, peas and lentils). Eat some beans on toast!
Cut Down on Salt and Fizzy Drinks
Foods that are high in salt can make your body lose calcium, through urine. So go for plain water over fizzy drinks. Try to gradually reduce too much salt in food (but there’s nothing wrong with using a little sea salt in pasta unless there’s a medical reason not to).
It’s all the hidden salt in processed foods, that’s the main problem. A plate of pasta with sea salt water – yes. Bags of salty crisps each day, not so good!
Avoid Smoking and Limit Alcohol
Smoking is known to make bones weaker, and can increase the risk of fractures. Same with alcohol, which can lead to thinner bones over time. Read our posts on how to give up smoking and where to find help for alcohol addiction.
If you drink alcohol, keep within recommended limits. In plain language (units etc), that means for most adults: one glass of wine OR one pint of beer OR 2 spirit measures (no more than 6 times a week). Of course no alcohol for driving and pregnancy/nursing – or alcohol issues.
Get a Medication Review
Many medicines can lead to bone and muscle issues. If you take medicine, ask your GP for a yearly medication review, if not already offered. This is because sometimes information updates (you may be put on other medicines, or asked to gradually reduce some). Never stop any medicine without advice.
A good doctor should be recommending lifestyle changes anyway, like better diet and exercise or even sometimes supplements, over always recommending orthodox medicine, when not always needed. Good GPs should be also offering bone density tests.
Get Enough Vitamin D
Vitamin D is important to help absorb calcium. You can get it from sunshine, but we don’t get a huge amount in England in winter months, and too much is not good either. Read our post on natural sun protection. Wash off sunscreen before letting pets lick or kiss you, due to zinc oxide.
D3 is the best absorbed, but most is from lanolin. So look for D3 version made with either sustainable algae (grown in contained farms) or lichen). Nothing Fishy is a good brand, sold in a glass jar with compostable refills.
Sustainable Supplements for Bones & Muscles
You don’t always need these. But if you GP recommends one, then choose a good brand. Magnesium is often one that is recommended for bones and muscles.
Check with GP before taking supplements if pregnant/nursing or on medication or other supplements. Keep away from children and pets.
Feel Natural Magnesium & Calcium is good for bone health, along with nerve function, sleep and relaxation. Backed by over 40 peer-reviewed scientific publications, it’s sourced from the seawater of the Irish and North Atlantic seabed around the Icelandic coast, and includes 72 natural trace minerals. You should notice results within 90 days.
Dr Vegan Magnesium Glycinate is sold in a zero waste metal tin, with refills in sustainable packaging. It’s also good for sleep. Expect results in a few weeks. You can also find magnesium in leafy greens, whole grains, legumes, nuts and seeds.
Lauren DeDecker MD says that two thirds of people in the west don’t eat enough magnesium-rich foods, and it’s best absorbed with vitamin C (in fruit and veg). Because magnesium relaxes muscles, it sometimes can relieve heartburn and constipation – it’s even sometimes used as a laxative for prepping patients for colonoscopies.
The American Headache Society and American Academy of Neurology both say that magnesium is ‘probably’ good to help prevent migraines.
OsteoFriend is a daily supplement designed to support bone strength, muscle function and joint comfort. It brings together nutrients your body uses to build and maintain healthy bone tissue, relax and power muscles, and soothe overworked joints.
