Nutrition for Healthy Bones
It’s CF Awareness Month, so today I want to bring awareness to your bone health. Are you aware that bone loss is one of the possible complications in adolescents and adults with CF? This is due to factors like malabsorption of nutrients,, lack of sufficient exercise, persistent lung inflammation, long-term use of steroid and proton pump inhibitor drugs.
Your care team no doubt monitors your bone health, but did you know that there are steps you can take to keep your bones healthy?
Nutritionally speaking, supporting healthy bones, whether you have CF or not, requires adequate intake of certain nutrients especially
Calcium
Vitamin D
Vitamin K
Magnesium
Potassium
Phosphorus
Calcium is a mineral that is essential for building healthy bones. You can find it in foods like fortified milk beverages, almond butter, Greek yogurt, and sardines. Ask your care team how much they recommend you aim for daily, but in general, 1,200 mg per day is sufficient for most people. The absorption of calcium can be tricky with CF due to impaired digestion, but also because you may be consuming extra salt. Excessive salt intake can increase the amount of calcium you lose through the urine ?????
Vitamin D helps to increase the absorption of calcium, ultimately building stronger bones. Obtaining sufficient vitamin D from natural (non fortified) food sources alone is difficult. Experts recommend that adults take a Vitamin D supplement daily. If you are not taking Vitamin D, ask your care team how much is right for you. But remember, because Vitamin D is fat-soluble, that means it is best absorbed by the body when taken with a meal containing fat.
Magnesium contributes to the structural development of bone and influences bone-building cells, and modulates potential bone-damaging inflammation. A meal plan that gives you 400-500 mg of magnesium per day from foods like dark chocolate, almonds, and leafy greens is ideal for most people (again, ask your medical team what is recommended for you)
Phosphorus is a mineral that works closely with calcium to support bone growth and maintenance. Bone mineral consists of calcium phosphate, so these two minerals are equally important (85% of the phosphorus in the body is found in the bones and teeth). A good nutrition plan ensures you get in good sources of phosphorus found naturally in both animal and vegetable products. Try to avoid cola beverages, fast food, and pre-made frozen processed foods as they contain phosphate additives which may interfere with calcium metabolism.
Potassium plays an important role in maintaining bone mineral density, preventing bone breakdown and calcium loss through urine. A great meal plan provides at least 3,400 mg of potassium daily from whole foods including avocado, spinach, banana, and beans. Remember, a banana contains only about 400 mg, so it’s a start, but try to add in some other potassium-rich foods throughout the day.
Here are a few snack ideas that contain some of these important bone nutrients:
Rice akes or apples with almond butter
Blackberries and Kefir
Avocado Toast with poached egg and sesame seeds
Need more support?
Send me an email if you’d like a copy of my Ultimate Guide to Nutrition for Bone Health or schedule your complimentary consultation with me today!
