When we think about bone health, calcium and vitamin D steal the limelight. However, there’s a much deeper story and it starts with inflammation.
Chronic low-grade inflammation is now recognised as a major contributor to bone loss and osteoporosis. Inflammation increases the activity of cells called osteoclasts, which break down bone, while suppressing the osteoblast cells that build it. Over time, this imbalance can lead to weaker, more fragile bones.
One of the most powerful ways you can address inflammation is by looking at your diet and lifestyle. Everyday food choices can make a huge difference to your bones as explained here.
Focus on omega-3 fatty acids
Omega-3s act like natural fire extinguishers against inflammation – and they directly support bone formation while reducing bone breakdown.
These include
- Fatty fish – such as salmon, sardines and mackerel
- Flaxseeds and chia seeds
- Walnuts
- Algae oil supplements (for plant-based omega-3s)
Many omega-3-rich foods also offer a bonus for bone health as they provide highly absorbable calcium. For example, sardines with their edible bones are an excellent source of both calcium and omega-3s, while chia seeds deliver plant-based omega-3s alongside a generous amount of calcium and magnesium – both crucial for building strong bones.
Incorporating these nutrient-dense foods doubles the benefits for your bone health – by naturally lowering inflammation while strengthening your skeleton.
Tasty tip
If you don’t like the strong flavour of sardines, try mashing with some Greek yoghurt and a squeeze of lemon juice and finely chopped herbs such as parsley. You could then serve on some lentil crackers for a delicious lunch. Also, buy sardines in olive oil or water and avoid the salt-laden ones in brine.
Embrace a rainbow of fruit and vegetables
Fruit and vegetables are packed with phytonutrients which are powerful plant compounds that lower inflammation and support bone health.
We hear to aim for ‘five a day’ but, in reality, you should look to enjoy eight to 10 portions a day. Include plenty of different coloured foods as each has different and important phytonutrients. The more colour and variety you can aim for, the better protection for your bones.
Red: tomatoes, strawberries (lycopene)
Orange/Yellow: carrots, sweet potato, squash (beta-carotene)
Green: rocket, kale, spinach and broccoli (magnesium and vitamin K)
Blue/Purple: blueberries and aubergine (anthocyanins)
Power up with herbs and spices
Herbs and spices aren’t just flavour boosters – they are packed with natural anti-inflammatories and antioxidants. Here are three of the best to try:
- Turmeric (with black pepper for better absorption)
- Ginger (fresh or powdered)
- Cinnamon, oregano, rosemary and thyme
Try sprinkling them into smoothies or soups, scattering on roasted veggies or brewing with hot water to enjoy as a tea.
Cut back on alcohol, ultra processed food and sugary drinks
Excess alcohol, ultra processed foods and sugary drinks fuel inflammation, cause oxidative stress and create an acidic environment – all of which work against your bones.
Simple swaps include:
- Hydrating mineral water (which also contains calcium to support bones)
- Homemade meals based on whole foods
- Natural sweeteners like a touch of honey or fresh fruit when needed
Prioritise protein – especially at breakfast
Did you know that 50% of your bone volume is made of protein? Without enough protein, your body struggles to repair and build bone and muscle tissue. After an overnight fast, if you don’t provide enough amino acids through food, your body may enter a catabolic state – breaking down muscle (and indirectly harming bone health) to meet its needs.
Start your day with protein to switch your body to a more anabolic state and boost muscle and bone growth. Studies show that adequate protein intake is linked to higher bone mineral density and lower fracture risk. Low-protein diets, on the other hand, are associated with increased bone turnover and frailty.
Our resident nutritional therapist Kat Bright says that most of her clients are not eating nearly enough protein when they first come to see her. She advises aiming for around 30g of protein at breakfast. Two eggs would only be around 14g of protein, so is not the high protein breakfast you may imagine it to be. Here’s how you can elevate it easily! Scramble two eggs with 100g of cottage cheese to give you a 25g protein breakfast. And add a serving of smoked salmon to increase the protein to 30g or more.
Another high protein breakfast could be yoghurt-based. Take 170g of Greek yoghurt (check the nutrition label and find one with 9-10g of protein per 100g.) and stir in two tablespoons of chia seeds (also an excellent source of calcium); one tablespoon of almond butter and one tablespoon of shelled hemp seeds. This will give you a breakfast of around 30g of protein and also lots of bioavailable calcium. Top with some berries for the antioxidants they can give you. Top tip: leave the chia seeds around 30 mins in the yoghurt to swell and make them easier for your body to digest.
Healthy, resilient bones are built on more than just calcium and vitamin D. By lowering inflammation through smart nutrition and healthy habits, you will give your bones the best foundation to stay strong and vibrant for life.