Supporting Bone Health Through Nutrition: Alison Bladh on the Love Mia Vita Podcast
recently had the pleasure of joining Gerianne DiPiano on her Love Mia Vita podcast to dive into a topic that’s incredibly close to my heart: bone health and its strong connection to nutrition. As women, we often focus on keeping fit, staying active, and eating well, but we may not realise the vital role that nutrition plays in keeping our bones strong and resilient as we age. In this episode, we explore how taking care of your bone health from an early age can help you thrive in the years to come.
Why Bone Health Matters for Women
As we discussed on the podcast, many women don’t consider bone health until they reach their 40s or 50s, but the truth is that building strong bones starts early in life. Osteoporosis and bone density loss are conditions that become more common with age, particularly for women, but good nutrition can make a significant difference in mitigating these risks. Our bones go through a natural process of renewal, and what we eat is crucial to that cycle.
The Link Between Nutrition and Bone Health
During my conversation with Gerianne, we talked about key nutrients for bone health, including calcium, vitamin D, and magnesium. These nutrients help build and maintain bone density and strength, but they’re not the only ones worth focusing on. Other important components include vitamin K2, which supports calcium’s role in the body, and protein, which provides structural support for our bones.
We highlighted that our bones aren’t static—they are constantly being broken down and rebuilt, even as we age. A balanced, nutrient-rich diet helps support this process, especially as we approach perimenopause and menopause, when bone density can start to decline more rapidly.
When to Start Supporting Your Bones
One of the takeaways from our talk was the importance of building up bone health long before menopause. In our 20s and 30s, we’re in a key period for bone development, yet it’s often overlooked. Incorporating foods rich in calcium, leafy greens, nuts, and seeds into your meals can help set a foundation that will serve you well later in life. We discussed practical, everyday ways to support this, from including a variety of whole foods to considering supplements when needed, always consulting with a healthcare professional for guidance.
Practical Tips for Bone Health
Here are some practical tips we covered to help you protect and nurture your bones through nutrition:
Prioritise Calcium-Rich Foods: Foods like dairy, leafy greens, and fortified plant milks are excellent sources of calcium. If you’re dairy-free, consider almond milk, kale, or tofu as alternative sources.
Get Your Vitamin D: Vitamin D helps our bodies absorb calcium effectively. Sunlight is a great natural source, but supplements may be needed, especially during the winter months.
Include Magnesium and Vitamin K: Magnesium supports bone structure, and vitamin K (particularly K2) helps ensure that calcium is directed to the bones rather than soft tissues.
Protein is Key: Protein isn’t just for muscles—our bones benefit from it, too. Incorporate lean proteins, eggs, and beans to support overall bone health.
Watch Your Caffeine and Alcohol Intake: Excess caffeine and alcohol can interfere with calcium absorption. Moderation is key.
The Importance of Starting Early
Gerianne and I both emphasized the importance of taking action before bone issues arise. Women who focus on bone health before menopause have a head start in preventing issues later. However, it’s never too late to begin—every bit of bone support counts! Small changes to your diet and lifestyle now can have lasting impacts on your bone density and strength as you age.
My conversation with Gerianne on the Love Mia Vita podcast was an insightful opportunity to share actionable advice for women on supporting bone health through nutrition. Building strong bones isn’t just about preventing fractures in the future; it’s about empowering yourself to age well, stay active, and maintain your independence.
You can listen to the full episode on Love Mia Vita to hear more about the ways we can protect our bones through smart, nutritious choices. Let’s start taking proactive steps toward a future where strong bones support us every step of the way!
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