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Thousands of women suffer broken bones every year (Image: Getty)
More than three million people across the UK have a condition which puts them at greater risk of fracturing a bone. Osteoporosis, sometimes called “brittle bone disease”, leaves people with more fragile bones which means they are at greater risk of breaking.
In the UK, more than three million individuals are living with osteoporosis, a condition that increases the likelihood of bone fractures. Often referred to as “brittle bone disease,” osteoporosis results in bones becoming more fragile, thereby heightening the risk of them breaking.
Osteoporosis is a significant factor behind the 500,000 fragility fractures reported annually. Over half of women over 50 will experience a fracture, which, while sometimes merely inconvenient, can seriously impact their quality of life. Nutritional Therapy Practitioner Ella Kaur, associated with the supplement brand DR.VEGAN, suggests that simple dietary changes can significantly reduce the risk of fractures.
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Kaur emphasizes the importance of bone health as we age, highlighting that robust bones not only prevent fractures but also enhance mobility, posture, and overall life quality. This is particularly crucial for women nearing menopause since the decline in oestrogen levels during this period can lead to faster bone density loss. Post-menopausal women may experience up to a 3% reduction in bone density annually, potentially amassing to a 30% loss over a decade.
As per the Royal Osteoporosis Society, approximately half of the women over 50 will suffer a bone fracture due to osteoporosis at some point. However, the positive aspect is that bones are dynamic tissues that continuously break down and regenerate.
It makes people more at risk of fractures (Image: Getty)
The expert recommends six foods to include in your diet to support healthy bones. Here’s what she says:
Dairy and fortified plant milks
Calcium is a key building block for bones, and dairy products such as milk, yoghurt and cheese are well-known sources. Plant-based alternatives like almond, oat or soy milk are often fortified with calcium and vitamin D, helping the body absorb calcium more effectively.
Leafy green vegetables
Vegetables such as kale, broccoli and bok choy provide calcium and vitamin K, which helps regulate bone metabolism and supports calcium absorption.
Fatty fish
Salmon, mackerel and sardines are rich in vitamin D and omega-3 fatty acids. Vitamin D is essential for calcium absorption, meaning the body cannot properly use dietary calcium without it. Many people have low vitamin D levels, particularly during winter months, when sunlight exposure is limited.
Leafy green vegetables can help (Image: Getty)
In these cases, supplements can help fill nutritional gaps. Ella said these – for example – can include formulations like DR.VEGAN’s OsteoFriend are designed to support bone health with a blend of key nutrients.
Nuts and seeds
Almonds, sesame seeds and chia seeds are good sources of magnesium, a mineral that works alongside calcium to support healthy bone structure. Magnesium is involved in hundreds of processes in the body, yet many adults don’t get enough through their diet.
Low-sugar foods
High sugar intake can negatively impact bone health. Excess sugar can make the body more acidic, causing calcium to be released from bones to restore balance. Reducing refined sugar may help preserve calcium stores.
High-protein foods
Protein is often overlooked in relation to bone health, but it plays a key role in maintaining bone strength. Foods such as eggs, fish, lean meat, beans, lentils and tofu support bone repair and help maintain muscle mass, which is important for reducing the risk of falls.
