Foods for optimal bone

Plant rich fibre focused diet- high fibre diet provides beneficial gut metabolites, short chain fatty acids promote bone health and reduce bone breakdown.                                                                                                                                                                                                    Vegetables especially leafy greens, broccoli, brussels sprouts                                                                                                                                    Fruits especially berries, apples, citrus                                                                                                                                                                             Legumes-lentils, chick peas, beans                                                                                                                                                                                   Whole grains-oats, quinoa, brown rice, buckwheat                                                                                                                                                       Dairy for those who tolerate it-yogurt, kefir, cheese in fermented forms                                                                                                                 Non-dairy- almonds, tahini, tofu, sardines, leafy greens                                                                                                                                              Exercise for Bone Remodeling                                                                                                                                                                                           Heavy Resistance Training- Squats, Romanian dead lifts, Overhead press, Farmer carries, Step ups                                                                 Impact loading- Jump squats, Hopping, Box step ups. Bounding, Jump rope                                                                                                           Power training-Stand quickly from a chair, Kettle ball, Medicine ball throws                                                                                                                                                                                                                                                                                                                                                          Exercise ranking for Bone- Heavy resistance- excellent; Progressive weight lifting-excellent; Jump training-excellent; Stair climbing fast-excellent; Tennis,Pickleball-good; Hiking uneven terrain- good; Running- moderate; Brisk walking-limited; Yoga-limited; Swimming/cycling-minimal.                                                                                                                                                                                                Highest Clinical Genetic SNPS- Col1A1, LRP5, WNT16, ESR1, RANK/RANKL, SOBT

Testing DEXA every 2 years, REMS, Blood markers CPX, PINP

Reference: The Gut-Bone Axis in Midlife Women: Inflammation, Bone Health and Emerging Clinical Insights-PLMI Institute August 2026

For more help with your health care come see me on Jane robinvinge in Calgary I am a registered naturopathic doctor in Alberta                                                                                                                                                                                          

Calcium (MCHC) like Ostera Metagenics or Bone Builder Extra Strength 1000-1200 mg foundation of bone matrix                          Vitamin D3 2000-4000 iu- enhances calcium absorption 30 – 40 %                                                                                                                            Vitamin K2- 100-200 mcg/day- directs calcium into the bone                                                                                                                            Protein 1.2-1.6 g/kg/day structural component of bone matrix                                                                                                              Magnesium glycinate- 320 mg- 420 mg/day- required for Vitamin D activation                                                                                      Collagen- 5 – 15 g/day- supports bone flexibility and strength                                                                                                                        Boron- 3-6 mg/day decreases calcium and magnesium excretion                                                                                                                     Zinc- 25 mg/day- essential for osteoclast formation                                                                                                                                        Omega 3- 1-4 gm/day EPA/DHA- reduces inflammatory bone resorption 

Reference: The Gut-Bone Axis in Midlife Women-Inflammation, Bone Health and Emerging Clinical Solutions PLMI Institute August 2026   

For your naturopathic health care needs come see me on Jane- search under clinic name robinvinge Calgary                                                                                   

 

I came across a good article on Medscape Nov 21/24 that I thought I would summarize and put on my blog. I do not treat PD but I refer to others that are treating this condition. Nutrition is a method to potentially help in preventing neurodegeneration in PD. Nutritional approaches within a broader program that includes medication review, stress management, social connections, adequate sleep and physical exercise could make a big difference.

Observational studies have shown an inverse association between dietary patterns and PD risk particularly with the Mediterranean diet (MeDi) and the MIND diet which combines elements of MeDi and Dietary Approaches to Stop Hypertension (DASH) diet.

A healthy diet emphasizing vegetables, fruits, nuts, and whole grains was inversely associated with prodromal symptoms of PD including constipation, excessive daytime sleepiness and depression. In addition, lower rates of PD have been found in populations following vegetarian and vegan diets.

PD is characterized by decreased short chain fatty acid producing bacteria and increased proinflammatory species linked to intestinal inflammation and a-synuclein aggregation. There are reasons to believe that a-synuclein accumulation may start in the gut. Numerous studies implicate gut microbiome dysbiosis as a pathogenic mechanism in PD, with gastrointestinal symptoms predating motor symptoms.

Some of the benefits conferred by the MeDi and other healthy diets may be mediated by improving the gut microbiome.

 Malnutrition affects closed to 25% of those with PD partly because of diminished olfaction. It is recommended to increase herbs, spices, and other flavors in food. High caloric foods including nuts, nut butters, and seeds can boost weight.

Constipation affects up to 66% of PD patients. Increase fluid intake. Exercise and dietary fiber such as psyllium husks and use of stool softeners can be supportive. The MeDi may reduce constipation and have a beneficial effect on the microbiome. Coffee may also be helpful for sleepiness in PD and may confer neuroprotective, motor and cognitive benefits. Max benefit reached at 3 cups/day. Deleterious effects of ultra-processed foods so avoid them as they have been linked to cognitive decline and stroke.

Consuming polyunsaturated fatty acids along with reduced saturated fatty intake has been tied to a reduced risk for PD.

Certain foods may offer a protective effect including green and black tea with consumption of three or more cups per day associated with a delay in motor symptom onset by 7.7 years. Foods high in nicotine content including peppers, tomatoes, tomato juice and potatoes have also been linked to potential protective benefits.

Diets rich in antioxidants including carotenoids, lutein and vitamin E and C have been linked to reduced risk for PD. Increasing the dietary flavonoids particularly tea, berry fruits, apples, red wine (or red grapes) and oranges can reduce PD risk. Flavonoids have been shown to stabilize alpha-synuclein in vitro. Caffeine, curcumin, resveratrol, and eliminating meat and dairy inhibit mTOR which results in increased autophagy that may help clear alpha-synuclein. Genestein, an isoflavone in soybeans protects dopaminergic neurons by inhibiting microglia activation. Flavonoids inhibit inflammation by release of nitric oxide and proinflammatory cytokines.

Choose oatmeal and more whole food plant based meals as a strategy moving forward.

Reference: Medscape Medical News Nov 21/24 Food as Medicine: Diet’s Role in Parkinson’s Disease

Batya Swift Yasgur, MA, LSW