HEALTH TALK

In terms of nutrition, we need a number of nutrients for bone health and a further number to help develop strong, healthy bones. On a matrix-like structure known as a scaffold, the actual bone tissue is calcified. The body utilizes calcium and phosphorus to create bone, while vitamin D and vitamin K control the calcification of bones. The sun and cholesterol are used to make vitamin D, while whole grains, dark green leafy vegetables, and eggs provide vitamin K.

Magnesium is calcium's sidekick since it is necessary for calcium absorption in the digestive tract; without it, we can only absorb about 20% of the calcium in food.

While calcium and phosphorus are obviously key elements in bone health, without the other nutrients, their ability to work towards bone health is severely impacted.

There is consistent debate about the best sources of calcium for bone health. While some people are concerned about how much the dairy industry in Australia has been allowed to influence public health policy, this is beside the point. Dairy provides the majority of the average Australian’s daily calcium requirement so should not be removed from the diet without consultation with a healthcare professional (and ideally we should be choosing plant-based sources of calcium to supplement our diet as well).

The main concern with calcium from dairy sources is that dairy is known to reduce the pH level of our blood. Our body will automatically pull calcium from our bones to bring the pH level of our blood back to a more basic level. This calcium is then excreted by our kidneys in urine. Not only does this mean that we are losing calcium from our valuable stores, but forcing our kidneys to metabolise calcium in that way can lead to other conditions such as kidney stones.

While calcium and phosphorus are undoubtedly important for maintaining healthy bones, without the other nutrients, their capacity to do so is greatly hindered.

The optimum calcium sources for maintaining bone health are a subject of ongoing discussion. The fact that the dairy business in Australia has been permitted to have such a large impact on public health policy may worry some people, but this is unimportant. Dairy contributes largely to the ordinary Australian's daily calcium needs, so it shouldn't be eliminated from the diet without consulting a doctor first (and ideally we should be choosing plant-based sources of calcium to supplement our diet as well).

Dairy is known to lower our blood's pH level, hence this is the biggest issue with calcium from dairy sources. In order to restore the pH level of our blood to a more basic level, our body will automatically remove calcium from our bones. Our kidneys then expel this calcium in urine. This not only means that we are losing calcium from our precious reserves, but straining our kidneys to metabolize calcium in that way might also result in additional diseases like kidney stones.

According to the most recent studies, health experts should promote a balanced diet that contains the necessary nutrients rather than advocating calcium supplementation for bone health.This entails consuming at least five servings of veggies daily in addition to a balanced diet of whole grains, healthy fats, and protein.

Participating in weight-bearing exercise for bone integrity and limiting your intake of soft drinks with phosphoric acid, which also leaches calcium from our bones, are other lifestyle considerations to take into account.

There is no chance to say, "We'll worry about that when we're older," simply because it will be more challenging to make positive skeletal changes by the time we're in our twenties. Instead, we are actually establishing the health of our bones through childhood and into our twenties. In reality, research that is currently accessible demonstrates that the relationship between a mother's vitamin D levels and her offspring's bone density throughout infancy affects our level of bone density as early as in the womb.

A balanced diet from a young age may trump supplements or medication, according to a repeating trend in our understanding of nutrition. Consistently picking wholesome meals over their processed counterparts can benefit our health and support strong bones as well as other areas of it.