Bolster Your Bones Through Diet Into Longevity

by Kelly Wolf

Did you know that your bones are constantly remodeling? Bones are constantly undergoing the processes of bone resorption by osteoclasts (cells that break down previously deposited bone) and bone formation by osteoblasts (cells that build bone). They are far from the static skeleton decoration for Halloween. In a healthy body, bone formation outweighs bone resorption, reaching peak bone mass around age 30. After this, bones can be more subject to break down, resulting in osteoporosis and/or bone fractures at advanced ages. Stress fractures are a common injury in runners of all ages, when load stress overcomes bone formation. The proper balance between building and breakdown is key to long term bone health.

Fortunately for us, since bones are dynamic, there is much we can do in the way of diet and lifestyle to keep our bones strong, dense, and resilient through running and aging. If you are recovering from a bone injury, struggling with serial stress fractures, running into the ages, or desire to keep your bone density up for the long run, this blog post will provide you with important nutrients, foods, and a go-to recipe with your best bones in mind!

When we think of strong bones, calcium is commonly the mineral in the spotlight. Calcium alone though cannot create strong bones and banking on calcium supplements does not work in preventing osteoporosis or fractures. 

Calcium is the most abundant mineral in bones and works with a symphony of other nutrients, all necessary to proper bone remodeling. For instance, Vitamin D from both our diet and sunlight on the skin stimulates calcium absorption from food in the intestines. Magnesium is needed for the absorption and metabolism of Vitamin D and also moves calcium from the blood to the bone. Boron is required to synthesize Vitamin D into its most potent form and decreases calcium lost through urine. Vitamin K activates osteocalcin, the mineralization protein which anchors calcium to the bone matrix. Phosphorus is also necessary for bone mineralization. Healthy fats are essential for these processes since Vitamin D and K are fat-soluble vitamins. Zinc is required for proper osteoblast and osteoclast formation and function. Vitamin C stimulates the formation of collagen, the foundational matrix of bone. Adequate levels of protein of course are necessary to bone building and structure.

Seeing how all these nutrients work in harmony with the necessity of each other, eating a real food diet is the sure-fire way to get all of these vitamins, minerals, and macronutrients into your body in an ideal balance. Eating the rainbow of diversity is an excellent way to get the wide array of nutrients required. As runners, we know that our bodies require basically more of everything, since every day we physically stress ourselves in order to build back stronger. Running is very taxing on our bones as a weight bearing exercise, though it is also one of the best things we can do for our bones since it requires them to build back stronger. A wonderful compliment to running, resistance exercise is perhaps the most optimal stimulation for osteogenesis (bone formation). The mechanical loading of stress greater than daily living activities is necessary for bone mass accretion and is demonstrated in the site-specific density of bones engaged. Incorporating two progressive strength sessions a week into your training plan is the real bone-bolstering supplement you need!

To do all of this, the body must have the crucial building blocks, and enough of them, for repair while also protecting against the natural cycles of bone degradation that come with age.

Below is a chart with key bone building nutrients and some powerful foods to go along with them. Print this out and try integrating foods from each category into your routine!