Supporting bone health is a lifetime commitment that demands daily maintenance. In the winter, we are warned of the dangers of bone fractures due to a lack of vitamin D3 from limited sunlight exposure. However, the spring and summer months also carry risks as people tend to be more active, and without proper strength training or conditioning, stress fractures become more frequent.
Our bones support more than just our structural health; they contribute immune cells, vital nutrients, and minerals to the rest of our body, with functions essential for kidney and cardiovascular health. Keeping bones robust and healthy maintains a solid foundation for the rest of our body.
The Dairy Dilemma
Contrary to popular belief, research is now showing that dairy products do not necessarily support healthy bones and may not provide additional protection against fractures or osteoporosis. Dairy and animal products can be acid-forming, potentially leading to reduced calcium levels in the body.
As the body becomes more acidic from factors like poor diet, excessive dairy and meat consumption, and alcohol, essential minerals are leeched from the bones to balance the acidity levels. Nutrients crucial for skeletal and overall health like calcium, magnesium, and trace minerals such as vitamins D3 and K can be obtained through other dietary sources like sardines, dark leafy greens (particularly kale), raw nuts and seeds (especially sesame seeds), mushrooms, and specific food-based supplements.
Additionally, some recent studies suggest that polyphenols, a class of nutrient compounds found in various fruits, superfoods, herbs, and botanicals, can significantly improve bone density.
Blueberries and Bone Health
Blueberries are packed with potential health benefits, the most surprising of which may be their impact on skeletal health. In several animal studies, rats fed diets containing dried blueberry extract showed increased bone density compared to control groups. The presence of high concentrations of phenolic acids derived from the polyphenols that give blueberries their rich color was noted in their serum.
When bone-forming cells (osteoblasts) in lab cultures were exposed to this serum from the blueberry-fed rats, the serum was associated with increased development of mature, functional bone cells. This result indicates that phenolic acids may have bone-building effects.
Another study involving female rats with ovaries removed, designed to be a model of post-menopausal osteoporosis, showed that while the control group experienced a 6% loss of whole-body bone mineral density, this was prevented in rats fed blueberry extract.
The Power of Polyphenols
Studies are now focusing on how blueberries exert their positive effects on bone health. The presence of polyphenols in blueberries has been associated with a complex interaction with our cells and DNA. Research on phenolic acids and bone cells suggests that the acids may stimulate bone-building by interacting with genes that promote specific proteins involved in bone formation.
Green tea polyphenols prevention of bone loss, which is achieved through an antioxidant effect resulting in reduced acid-forming oxidative stress, also show promise. Furthermore, research into the botanical compound honokiol demonstrates support for bone-building osteoblasts and inhibition of gene pathways contributing to osteoporosis.
Promoting Bone Health with the Right Foods
It is not only important to prioritize bone-building nutrients, but also to avoid foods that contribute to bone loss. Foods and substances to avoid are carbonated drinks, excessive alcohol consumption, excess table salt, and overconsumption of animal protein as these can cause an overly acidic state.
By emphasizing alkaline-forming vegetables and plant-based foods and including blueberries and other polyphenol-rich ingredients in our daily diet, we can support numerous areas of health in addition to our bones. These will help protect overall wellness and vitality in the long term.
