It's not all about calcium and vitamin D – while these two nutrients are often in the spotlight when it comes to bone health, there are several other essential nutrients that play a crucial role in maintaining strong and healthy bones, some of which even doctors overlook. But these 3 nutrients are key players in the fight against osteoporosis.

Often referred to as the "silent epidemic”, osteoporosis is a condition that affects millions of women worldwide, and it occurs when bones become weak and brittle, making them more prone to fractures. While osteoporosis can affect both men and women, women are at a higher risk due to a wide range of factors – we’ll unpack why this is and what women can do to keep their bones at peak strength. A whopping 4.74 million Aussies over 50 have osteoporosis or poor bone health with an increase of over 30% in cases between 2012 and 2022 – and that number is only set to rise. But, despite there being a number of factors particularly relating to women’s risk for osteoporosis, this disease is certainly not limited to women. Men make up around 30% of fractures related to osteoporosis and osteopenia – the latter of which defines a loss of bone mineral density. While ageing is a primary risk factor for osteoporosis, other lifestyle factors, including diet and physical activity, play crucial roles in the development and progression of this debilitating condition. 

The Role of Diet and Lifestyle: Our modern diets and sedentary lifestyles have been implicated as key contributors to the rising rates of osteoporosis. With the prevalence of processed foods, sugary beverages, and nutrient-poor snacks on the rise, many individuals are consuming diets that lack essential nutrients needed for bone health. Additionally, the shift towards more sedentary lifestyles, characterised by long hours spent sitting at desks or in front of screens, has led to decreased physical activity levels, further exacerbating the risk of osteoporosis.

The Calcium Conundrum: While calcium is often touted as the cornerstone of bone health, the reality is that it's just one piece of the puzzle. While calcium is undoubtedly important for building and maintaining strong bones, it's not the only nutrient that matters. In fact, research suggests that other nutrients, including magnesium, phosphorus, vitamin D, vitamin K, boron, and silica, play equally crucial roles in supporting bone health – and they work synergistically to boost your bones. Meaning? You’ll need to be ticking all the nutritional boxes to reap the benefits. Unfortunately, many people are unaware of the importance of these nutrients and may not be getting enough of them through their diets. 

The Importance of Nutrient Diversity: In the quest for optimal bone health, it's essential to adopt a holistic approach that emphasises nutrient diversity. Instead of fixating solely on calcium intake, focus on consuming a balanced diet rich in a variety of nutrients that support bone health. Incorporating plenty of fruits, vegetables, whole grains, lean proteins, nuts, seeds, and dairy products into your diet can help ensure that you're getting a broad spectrum of nutrients needed for strong and healthy bones. 

To combat the rising tide of osteoporosis, we must empower ourselves with knowledge about the importance of diet, lifestyle, and essential nutrients for bone health. By adopting healthy dietary habits, staying physically active, and prioritising nutrient-rich foods, we can take proactive steps to reduce our risk of osteoporosis and support overall wellbeing.

Silica

While silica may not be a household name when it comes to bone health, its role in maintaining strong bones should not be underestimated. Silica is a trace mineral found in certain foods and supplements, and it plays a critical role in the formation and maintenance of connective tissues, including bone, cartilage, and tendons. Silica works in tandem with other minerals like calcium and magnesium to support bone mineralisation and density, helping to ensure that your skeleton remains strong and resilient. Research suggests that silica supplementation may help improve bone density and reduce the risk of osteoporosis, making it a valuable addition to any bone-supportive regimen. 

Where to find it:

• Nettle Tea: Nettle tea is a powerhouse drink for bone health with its silica content, and it may also improve circulation and boost hair growth. 
• Whole Grains: Whole grains such as oats, barley, brown rice, and wheat are rich sources of silica. Including whole grains in your diet can help boost your silica intake and support bone health.
• Leafy Greens: Leafy green vegetables like spinach, kale, collard greens, and Swiss chard contain significant amounts of silica. Adding more leafy greens to your meals is an excellent way to increase your silica intake and promote overall health.
• Root Vegetables: Root vegetables such as potatoes, sweet potatoes, carrots, and beets are good sources of silica. These versatile veggies can be enjoyed in a variety of dishes and provide essential nutrients, including silica, to support bone health.
• Beans and Legumes: Beans and legumes like chickpeas, lentils, black beans, and kidney beans are excellent sources of silica. Adding more beans and legumes to your diet can help increase your silica intake and provide other health benefits, such as improved digestion and blood sugar control.
• Nuts and Seeds: Nuts and seeds such as almonds, sunflower seeds, pumpkin seeds, and flaxseeds contain silica. Snacking on nuts and seeds or adding them to salads, smoothies, and baked goods is an easy way to boost your silica intake and support bone health.
• Fruit: Some fruits, such as bananas, strawberries, and oranges, contain small amounts of silica. While fruits may not be as high in silica as other food groups, they can still contribute to your overall silica intake when included as part of a balanced diet.

Phosphorus

While calcium often steals the spotlight for its role in bone health, phosphorus is another essential mineral that deserves recognition for its contributions to skeletal strength and integrity. Phosphorus is the second most abundant mineral in the body, and it plays a crucial role in the formation and maintenance of bone tissue. Alongside calcium, phosphorus helps form hydroxyapatite crystals, which are the primary mineral component of bone. Additionally, phosphorus is involved in numerous metabolic processes that support bone health, including energy metabolism, acid-base balance, and hormone regulation. Ensuring an adequate intake of phosphorus through dietary sources such as meat, dairy products, nuts, and whole grains is essential for supporting optimal bone health and preventing bone-related conditions.

Meat and Poultry: Meats such as beef, pork, lamb, and poultry like chicken and turkey are rich sources of phosphorus. These protein-rich foods provide phosphorus in a highly absorbable form, making them excellent choices for boosting your phosphorus intake.

Where to find it:

• Fish and Seafood: Fish and seafood, including salmon, tuna, sardines, shrimp, and mackerel, are good sources of phosphorus. In addition to providing phosphorus, fish also offer omega-3 fatty acids, which are beneficial for heart health.
• Dairy Products: Dairy products such as milk, yogurt, and cheese are excellent sources of phosphorus, as well as calcium. Opt for low-fat or non-fat varieties to reduce saturated fat intake while still benefiting from the phosphorus content.
• Eggs: Eggs are a nutrient-rich food that contains phosphorus in both the yolk and the white. Enjoy eggs as part of a balanced diet to increase your phosphorus intake and benefit from their high-quality protein and other essential nutrients.
• Nuts and Seeds: Nuts and seeds, including almonds, sunflower seeds, pumpkin seeds, and sesame seeds, are rich sources of phosphorus. Snack on a handful of nuts or seeds or add them to salads, yogurt, or oatmeal to boost your phosphorus intake.
• Whole Grains: Whole grains such as oats, barley, brown rice, and whole wheat are good sources of phosphorus. Incorporating whole grains into your diet can help increase your phosphorus intake while providing other essential nutrients and dietary fibre.
• Legumes: Legumes such as lentils, chickpeas, black beans, and kidney beans are plant-based sources of phosphorus. These versatile foods are high in protein, fibre, and other nutrients, making them an excellent addition to a balanced diet.

Boron

Although boron is present in relatively small amounts in the body, its impact on bone health is substantial. Boron plays a vital role in calcium metabolism, facilitating the absorption and utilization of calcium in bone tissue. Additionally, boron helps regulate the levels of various hormones, including estrogen and testosterone, which are involved in bone formation and remodelling. Research suggests that boron supplementation may help improve bone mineral density and reduce the risk of osteoporosis, particularly in postmenopausal women. Foods rich in boron include fruits, vegetables, nuts, and legumes, making it easy to incorporate this bone-boosting mineral into your daily diet.

Where to find it:

• Fruits: Certain fruits are good sources of boron, including apples, pears, grapes, oranges, and raisins. These fruits provide a natural source of boron and can be enjoyed fresh or dried as part of a healthy diet.
• Vegetables: Several vegetables contain boron, including leafy greens like spinach and kale, as well as cruciferous vegetables like broccoli and Brussels sprouts. Root vegetables such as carrots and beets also contain boron, making them excellent choices for increasing your boron intake.
• Nuts and Seeds: Nuts and seeds are rich sources of boron, with almonds, walnuts, peanuts, and sunflower seeds being particularly high in this mineral. Snacking on a handful of nuts or seeds or adding them to salads, yogurt, or oatmeal can help boost your boron intake.
• Legumes: Legumes such as beans, lentils, and chickpeas are plant-based sources of boron. These versatile foods are high in protein, fibre, and other nutrients, making them an excellent addition to a balanced diet.
• Whole Grains: Whole grains such as brown rice, oats, barley, and quinoa contain boron. Incorporating whole grains into your diet can help increase your boron intake while providing other essential nutrients and dietary fibre.
• Avocado: Avocado is a unique source of boron among fruits. This creamy fruit not only provides healthy fats and fibre but also contributes to your boron intake when included as part of a balanced diet. 

Remember, when it comes to bone health, it's not just about calcium – it's about all the nutrients working together in harmony to keep our bones strong and resilient for years to come.

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