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Nutritionist

Christine Bailey

MSc PGCE MIFM MBANT

Christine is an award-winning Performance Nutritionist, Chef and Author with over 20 years of experience in the Health & Fitness, Corporate and Food industry.  She has a particular specialism in Women’s Health & Fitness, Ageing and Menopause and is familiar with bonebalance™. She has created a FREE Healthy Bones Recipe Booklet – including some recipes using bonebalance™ as an ingredient. Here she answers some common questions around nutrition for bone health.

“About 35% of your bone tissue is made of collagen. It provides a framework for your bones and, along with calcium and other nutrients, it strengthens them. It is therefore essential that you take on sufficient collagen alongside bone-healthy vitamins and minerals to build bone density and keep your bones strong and flexible.”  Christine Bailey

For healthy strong bones there are numerous vitamins and minerals that work in synergy. It is much more than just about calcium or vitamin D. Key minerals are boron, copper, magnesium, manganese, phosphorous, potassium, selenium, silica, vanadium, strontium and zinc. The top vitamins include vitamin D3, K2, Vitamin C and B vitamins.

Wholefoods and plenty of variety in your diet is important. Make sure there is plenty of colourful fruit and vegetables on your plate daily. Other favourite foods include green leafy vegetables like kale, spinach and broccoli. Omega 3 rich oily fish, walnuts, pumpkin, flaxseed, hemp and chia seeds and sufficient protein at each meal (e.g., tofu, tempeh, organic chicken, fish and seafood).

Certain foods and drinks can impact the balance of important vitamins and minerals for bone health and / or promote inflammation (known to be a key driver for osteoporosis). Avoid cola based fizzy drinks, excess salt, refined sugar and fats such as excess omega 6 fats (found in vegetable oils), trans fats or hydrogenated fats.

About 90% of bone matrix proteins are made of collagen. Together with minerals like calcium, it is collagen that strengthens our bones. Essentially it acts like the vital glue that supports the whole bone matrix. As we age, our ability to make collagen declines - in fact by the age of 55 over 15% of our capacity to produce collagen has gone.

As we age our collagen production slows which is why supplementing and / or increasing food sources of collagen becomes more important. Bone broth and fish skin are useful sources and citrus fruit and berries (with their high vitamin C content) are also important for collagen production. Taking 5g of bonebalance™ a day will ensure you achieve your optimum daily intake of collagen to support bone health.

You can simply mix bonebalance™ with hot or cold water or add to a cup of tea. I also recommend mixing it into a smoothie, yoghurt or juice and have created a couple of recipes, alongside other bone healthy choices, in this free downloadable booklet.

Older woman hula hooping in backyard

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