Top Foods For Mobility
THE MOBILITY EDITION
Top Foods To Keep You On The Move
By Naturopath Lara Tilley
It’s important as we age to preserve our mobility and prevent degenerative conditions, such as osteoarthritis, osteopenia and osteoporosis. The most proactive approach to this is through diet and lifestyle changes. For example, consuming a diet high in calcium-rich foods is essential for adolescents as they grow and build bone, as well as adults as they hit middle age and start to lose bone. Calcium is particularly important for women, as females experience a sharp decline in bone density after menopause, placing them at a higher risk of osteoporosis, fractures and impaired mobility¹. Therefore, increasing our intake of natural yoghurt, dried figs, dark leafy greens, bok choy, broccoli, soybeans, fortified plant milks, tinned salmon, chia seeds and unhulled tahini around this age is essential. Opt mainly for fermented dairy products such as natural yoghurt, soft cheese, and kefir, as calcium is better absorbed after the fermentation process².
Post-menopausal women should also increase their intake of phytoestrogen-containing foods, which simply means ‘plant oestrogen’, as this can help to mitigate bone loss related to hormonal decline³. Soy products are the highest source of phytoestrogens, including edamame, tofu, tempeh, and soy milk, in addition to sesame seeds and freshly ground flax seeds.
Vitamin D is also important for mobility as it supports bone building and muscle strength. Our demands for vitamin D increase after middle age, as well as during times of limited sun exposure. Aim for 15-20 minutes per day of sun exposure, and increase your consumption of cod liver oil, salmon, and sardines to prevent vitamin D deficiency and long-term mobility issues.
A diet rich in magnesium can also improve mobility by reducing muscular pain and cramping and supporting bone building. This particular nutrient is beneficial across all stages of life, as it also supports stress reduction, bowel regularity and post-exercise recovery. Magnesium-rich foods include quinoa, brown rice, oats, sweet potato, dark leafy vegetables, lentils, beans, almonds, and cashew nuts.
Omega-3 fatty acid rich foods, such as salmon, sardines, tuna, mackerel, as well as chia seeds, walnuts, and freshly ground flax seeds, preserve motility by reducing pain and inflammation, and supporting lubrication of the joints. Lastly, consider adding spices such as fresh turmeric and ginger into your soups, stews, curries, and smoothies, for their anti- inflammatory and pain-relieving properties4.
Making the right dietary choices can prove to be invaluable in preserving mobility throughout the lifespan.
Lara Tilley is a Naturopath at National Pharmacies Cumberland Park and Norwood. Find out more about Lara and the Naturopathy services available at National Pharmacies here.
References
1. John Hopkins Medicine (2022). Osteoporosis: What you need to know as you age. https:// www.hopkinsmedicine.org/ health/conditions-and-diseases/ osteoporosis/osteoporosis-what- you-need-to-know-as-you-age
2. Biver, E. et al. (2018). Fermented dairy products consumption is associated with attenuated cortical bone loss independently of total calcium, protein, and energy intakes in healthy postmenopausal women. https://pubmed.ncbi. nlm.nih.gov/29725715/
3. Abdi, F. et al. (2016). Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomised, controlled trials. https://pubmed.ncbi.nlm.nih. gov/27710141/
4. McQuillan, S. (2019). Ginger and Turmeric: A Dynamic Pain-Fighting Duo. Practical Pain Management.