Anti-Nutrients: When to Avoid Them for Osteoporosis & Better Bone Health
Osteoporosis (OP) is a condition where bones become porous and weakened, increasing the risk of fractures. Several factors can elevate the likelihood of developing OP, including early menopause, family history, steroid use, lack of periods, low testosterone levels, alcohol abuse, and autoimmune conditions like Coeliac disease or Rheumatoid Arthritis.
While medications for OP—such as bisphosphonates, hormone replacement therapy (HRT), and selective estrogen receptor modulators—can be effective, they come with significant side effects. These may include joint pain, blood clots, nausea, and digestive issues. Thankfully, there are natural ways to support your bones and reduce the risk of OP without relying on medications. It just takes a little planning and commitment.
Diet: The Key to Strong Bones
The foundation of managing osteoporosis naturally starts with diet—specifically, calcium. While calcium is essential for bone health, it’s best to get it primarily from food sources rather than supplements.
Calcium-rich Foods
Goat’s milk: This is an excellent source of calcium and is easier to digest than cow’s milk. Goat’s milk contains casein protein (casein 2), which is gentler on the digestive system compared to the casein 1 found in cow’s milk. It also has less lactose, making it a better choice for many people.
Leafy greens: Kale, rocket, and bok choy are excellent sources of calcium and should be staples in your diet.
Sardines (with bones): Sardines are a powerhouse of calcium. The bones in canned sardines provide a rich, easily absorbable source of calcium.
Anti-Nutrients: What to Watch Out For
While some plant-based foods are rich in essential nutrients, they also contain anti-nutrients like phytates and oxalates that can hinder calcium absorption. Anti-nutrients are naturally occurring compounds in legumes, grains, nuts, and seeds that bind to minerals like calcium and prevent the body from absorbing them properly.
To reduce the impact of anti-nutrients:
Sprout legumes, nuts, and seeds: Sprouting helps neutralize phytates and oxalates, making calcium more bioavailable. You can find sprouted rice, legumes, nuts, and buckwheat at stores like Planet Organic and Sun and Seed.
Soak and rinse grains: If sprouted versions aren’t available, soak grains like quinoa overnight, rinse them, and boil them for about 10 minutes. This helps reduce the anti-nutrient content.
Boil high-oxalate veggies: Vegetables such as spinach, kale, bok choy, and collard greens are high in oxalates. Blanching or boiling these vegetables for 10 minutes can reduce their oxalate content and improve calcium absorption.
Supplements for Bone Health
If your diet isn’t providing enough calcium, supplements may be necessary. A well-rounded bone health supplement should include:
Calcium: Aim to get most of your calcium from food, but supplementation can fill in the gaps.
Vitamin D3: This vitamin is essential for calcium absorption. However, make sure to have your vitamin D levels checked with a blood test to avoid excessive intake.
Vitamin K2: Vitamin K2 works synergistically with vitamin D3 to ensure calcium is directed to your bones and not deposited in soft tissues.
Magnesium and Boron: Both are important for maintaining bone density.
In addition, don’t forget about Omega-3 fatty acids from oily fish. These healthy fats help support bone health and reduce inflammation. Aim for three servings of oily fish per week, such as salmon, sardines, or mackerel.
Exercise: Strength Training for Bone Density
Exercise is another crucial factor in managing osteoporosis. Strength training, such as deadlifts, squats, lunges, and overhead lifts, helps build bone density. Progressive weightlifting is essential to challenge the bones and stimulate their growth.
However, make sure to practice proper form to avoid injury. If you're new to strength training or managing osteoporosis, it’s advisable to work with a trainer who specialises in bone health to ensure you’re exercising safely and effectively.
Stress Reduction and Sleep
Stress and lack of sleep can negatively impact bone health, so it’s essential to prioritise relaxation and recovery. Aim for high-quality sleep, manage stress through relaxation techniques like meditation or yoga, and take time to enjoy life.
Final Thoughts: Love Your Bones, Love Life!
Preventing and managing osteoporosis doesn’t require drastic changes. By focusing on a calcium-rich, plant-based diet, avoiding anti-nutrients, and incorporating weight-bearing exercises, you can naturally strengthen your bones and reduce your risk of fractures. Stay consistent, check your vitamin levels regularly, and remember that taking care of your bones is also about taking care of your overall well-being.