Protein Intake and Bone Health: The Hidden Connection

Your bones provide support, protect your organs, anchor muscles, and store calcium. While building strong bones during childhood and adolescence is crucial, maintaining bone health throughout adulthood is equally important as age begins to affect their structure and strength.

Let’s take a look into the role protein plays in bone health and explore the link between protein intake and fracture risk reduction.

The Importance of Protein for Bone Health

Protein plays several critical roles in bone health:

1. Bone Structure: Protein is a major component of bone tissue. Collagen, a protein, provides the framework for bone strength and flexibility.
2. Calcium Absorption: Adequate protein intake enhances calcium absorption. Calcium is essential for bone mineralization and overall bone health.
3. Bone Remodeling: Bone remodeling involves the continuous process forming new bone. Protein is necessary for this remodeling process.

Behind the Science: Protein and Fracture Risk Reduction

Science is awesome! And the excellent scientists at Harvard Health and the Mayo Clinic are doing important research on protein’s connection to bone health.

In a recent article by Harvard Health, the science team shared how a diet rich in protein—especially plant-based proteins like beans and nuts—contributes to maintaining bone density and reducing fracture risk. Plant proteins also contain vitamins, minerals, and estrogen-like compounds that support bone preservation. Protein can’t make you invincible from breaking a bone while skateboarding, but according to the article, protein helps with bone density, which makes them a lot tougher.

The Mayo Clinic reported similar results. Diets high in plant proteins—such as legumes and nuts, skinless poultry, fish, and lean meats—are excellent choices for bone health. Like all diets, you’ll want to find the right balance. It’s always a good idea to talk with your physician before starting a new routine.

Resist! Resist! Resist!

Bones love nothing more than being put to work. Engage in weight-bearing exercises to strengthen and shape your bones. Here are three bone-strengthening exercises to help stimulate bone formation and density:

1. Squats: Squats target the lower body, including the hips, thighs, and calves. They promote bone density by stressing the bones and encouraging remodeling.
2. Lunges: Lunges work the quadriceps, hamstrings, and glutes. They improve balance, stability, and bone strength.
3. Deadlifts: Deadlifts engage multiple muscle groups, including the back, legs, and core. Proper form during deadlifts can enhance bone health.

Protein is a vital player in maintaining strong and resilient bones. By combining adequate protein intake with resistance training, older adults can reduce the risk of fractures and falls. Consult with a healthcare professional or a registered dietitian to tailor protein recommendation to your individual needs.

Keep your bones healthy, and they continue to support you throughout life. Got a hack to support your bones? Let us know in the comments.