healthy diet with veggies on cutting board

Bones support our bodies. Moving and protecting our brains, hearts, and other vital organs are made possible by bones. However, they’re constantly evolving as well. We begin to lose bone mass around the age of 50 because our bodies break down bone more quickly than new bone is formed. Bone loss picks up speed in late perimenopause and continues throughout the early postmenopausal years.

As a result, you may have back discomfort, shortened height, and a stooped posture due to weakening vertebrae in your spine. Compression fractures are the medical term for this ailment, which happens when the vertebrae break or crack (the bones that make up your spinal column). The thick, rounded front portion of each vertebra, called the vertebral body, is where the fractures occur. The spine weakens and collapses due to bone fractures. These fractures have an effect on posture over time. The individual seems to be “hunched over” due to the forward curvature of the spine.

Compression fractures are a frequent injury. In the United States, almost 1 million compression fractures occur each year. Osteoporosis in older adults increases the risk of these spine fractures (a condition that causes bones to become weak and brittle). Rest, medicine, braces, and minimally invasive surgery are all treatment options, but diet plays a vital role in healing.

A Healthy Diet Can Help Strengthen Bones?

The cornerstone for a healthy body and strong bones is a good diet. When it comes to safeguarding the bones, a nutritious diet is just as crucial as the rest of your body.

Nutritional requirements rise with each step of the fracture healing process. A lot of energy is needed for the process, which is often given by consuming calories from meals. The synthesis of new proteins, the second step in the healing process, relies on a sufficient intake of dietary proteins.


Calcium is a crucial bone-forming mineral that must be provided in enough quantities throughout one’s life. We shouldn’t be too surprised that calcium plays such an important role in bone healing, given its prominent place in human bone structure.

Collard greens and mustard greens are among the many calcium-rich plants. Further, cruciferous foods like broccoli and kale and milk, cheese, and yogurt are calcium-rich. Several studies have shown that white sesame seeds are a great source of calcium.


Calcium absorption from the blood into the bones is facilitated by vitamin D. A deficiency in vitamin D might make it difficult for dietary calcium to reach the bones that need it most. Unfiltered sunlight is a good source of vitamin D. But only a small percentage of individuals obtain enough of this vitamin through the sun.

Vitamin D may be found in many foods, as well as supplements. For instance, oily fish, yolks, and fortified dairy products provide adequate vitamin D. Increased vitamin D levels help maintain a healthy calcium-phosphate balance in the bones. The body may synthesize enough levels of Vitamin D with daily exposure to the sun of 10–30 minutes without sunscreen.


Calcium-binding protein osteocalcin is strengthened by vitamin K without improving bone mineral density. Green leafy vegetables are good sources of vitamin C.


Bones repair depends on collagen formation, and vitamin C is a critical participant in this process. Lemons, oranges, mangoes, papayas, tomatoes, guavas, and raw amla juice are all excellent sources of vitamin C.

Which Foods Should I Avoid?

Bone repair may be aided by certain foods while hampered by others. Bone robbers are meals that prevent your body from adequately absorbing calcium and other micronutrients. In rare situations, they might lead your body to take nutrients from your bones to compensate. Red meat, alcohol, and caffeine are all items that should be avoided.

During the healing process of a fractured bone, it is preferable to avoid drinking alcohol. Further, Smokers take far longer to recover. Smoking affects blood flow to the bone, which in turn affects the bone’s ability to mend itself.

Calcium excretion via the urine is accelerated by consuming caffeinated beverages, such as coffee, cola, and tea. Also, high salt content is unsuitable for bone healing. It is advisable to avoid processed and packaged foods, such as salted chips and sauce soups.

Eat a Healthy Diet to Strengthen Your Bones

As a child, many of us were advised to drink milk. Calcium, an essential component of healthy bones, may be found in milk. However, you should not cease caring for your bones once you reach adulthood. Nutrition plays an important role in developing and maintaining healthy bones throughout your life. Bone health is a multifaceted issue, and nutrition is only one piece of the puzzle. Don’t forget to exercise and have healthy habits and eat a healthy diet.

To get the finest results and recuperate as quickly as possible, make an appointment with Precision Spine Care today by filling out the form below to contact our team.

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August 26, 2022

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