Bone & Muscle Health

Bones – the body’s framework

Childhood and the adolescent years are critical stages for bone growth and development, setting the foundations for life. In fact, about half of an adult’s bone mass is built up during this time.

Looking after our bones in our younger years can have a positive impact on our bone health. Throughout life, our bones constantly undergo a natural process of ‘remodelling’ where old bone is replaced by new bone. The ability to remodel bone naturally slows down as we age. This can contribute to age-related bone loss, making bone health a priority throughout life.

The health of our bones is determined mainly by factors that we cannot control such as genetics, gender and age. However, there are factors that we can control such as the foods we eat and the type of physical activity that we do.

Bone and Muscle Health

Muscles – the power within

Keeping muscles healthy is not just a task for athletes; we need our muscles to perform everyday activities such as housework or going up the stairs. A focus on building and maintaining muscle throughout life can help us to stay strong, active and independent, particularly as we age. Our muscles are vital for movement, supporting our skeleton and positioning our posture, but they also play a vital role in our metabolism.

Key Nutrients

Along with a balanced diet and sufficient energy intakes, there are certain nutrients which play specific roles in the health of our bones and muscles:

Calcium and Phosphorus

  • Calcium and phosphorus are needed for normal bone development and maintenance. Calcium also plays a role in muscle function.
  • Dairy foods such as yogurt, milk and cheese are among the best sources of dietary calcium and phosphorus.
  • The calcium in dairy foods is easily absorbed and used by the body. Take care if choosing a milk alternative by ensuring it is fortified with calcium and vitamin D. Milk alternatives often fall short of the wide range of nutrients naturally present in cow’s milk.
  • Other sources include dark green vegetables such as broccoli, soft bony fish such as sardines, pulses, nuts and fortified cereals.

Protein

  • Protein contributes to the maintenance of normal bones and growth of muscle.
  • Timing and quality are important. Spread intakes across the day to ensure the constant supply needed by active muscles and joints is provided.
  • Animal-based proteins e.g. milk, yogurt, cheese, lean meat, poultry, fish and eggs are the richest sources. Nuts, seeds, beans and lentils also provide some protein.

Vitamin D

  • Vitamin D assists with the absorption of calcium and phosphorus and is needed for the maintenance of normal bones and muscles. It also helps to reduce the risk of falling associated with poor balance and muscle weakness.
  • Although vitamin D is known as the ‘sunshine vitamin’, we are particularly reliant on dietary sources in Ireland e.g. oily fish such as salmon or mackerel, liver, egg yolk and dairy products/cereals that are fortified with vitamin D.
  • If you do not eat these foods or have limited exposure to sunshine, talk to your doctor or pharmacist about taking a vitamin D supplement.

Vitamin C and Zinc

  • Vitamin C and zinc are essential nutrients for immune function and are therefore important following surgery or when wounds are healing. Vitamin C also contributes to normal collagen formation and normal function of the bones and cartilage.
  • Good sources of vitamin C include fresh fruit and vegetables such as oranges, strawberries, kiwis, tomatoes, peppers and potatoes.
  • Zinc is mainly found in meat, shell fish, poultry and cheese. It is also present in nuts and beans.

Keeping Active

Weight-bearing, resistance-style exercises are particularly important for bone and muscle health – these include activities where your body must work against a force, such as gravity. Examples include skipping, running, tennis, dancing, brisk hill walking or simply climbing stairs. Exercises such as stretching, Pilates or yoga can be particularly beneficial for posture and supple joints. The National Guidelines on Physical Activity recommend that adults take part in at least 30 minutes of moderate intensity activity on five days a week (or 150 minutes a week), while children need at least 60 minutes of moderate to vigorous activity each day.

Other healthy lifestyle habits for healthy bones and muscles are to maintain a healthy body weight, refrain from smoking and if you consume alcohol, do so in moderation.

For more information on bone and muscle health, visit www.mindyourbones.ie; or download our ‘Bone, Muscle and Joint Health’ booklet here