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Seasonal Eating for Bone Health: Nourish Your Bones Year-Round

The concept of seasonal eating goes beyond enjoying ripe tomatoes in the summer or hearty root vegetables in the autumn and winter. It’s about tuning into nature’s cycle and reaping the nutritional benefits each season offers. This approach not only supports overall health but plays an integral role in bone strength and vitality.


As ever, there is a recipe at the end of the blog. This month it is for a warming and easily digested Thyme and Lemon Lentil Stew. I hope you enjoy it.



The Benefits of Seasonal Eating

Eating seasonally means consuming produce at its peak of freshness, ripeness and nutritional content, which offers several advantages:

  • Nutrient Density: fruits and vegetables harvested in their prime have higher levels of vitamins and minerals. For instance, leafy greens in the spring and autumn provide vitamin K and magnesium, crucial for bone mineralization.

  • Natural Variety: by shifting your diet with the seasons, you naturally diversify your nutrient intake, ensuring a balance of bone-boosting minerals and vitamins throughout the year.

  • Sustainability: seasonal eating often means supporting local farmers and reducing the carbon footprint associated with transporting out-of-season produce.

 

Let’s have a look now at each of the seasons, with just a few examples of produce available.


Spring: Rejuvenation and Growth

 

Spring’s wealth of fresh greens and herbs provides the perfect nutritional kick-start after winter. Have a look at my blog on herbs for bone health here.

 

  • Bone-friendly produce: cabbage, asparagus and rocket are rich in calcium and vitamin K.

  • Herbs for bone health: fresh thyme is high in vitamin C and manganese, both of which play a role in bone formation. Adding thyme to your meals or infusing it into tea supports bone density.


Summer: Building and Fortifying

 

Summer brings vibrant fruits and sun-ripened vegetables.

 

  • Bone-friendly produce: berries, peaches, and courgettes. Berries, particularly blueberries and, in late summer, blackberries contain antioxidants that help reduce oxidative stress on bones.

  • Hydration: proper hydration ensures nutrients are transported efficiently to the bones. Include water-rich fruits like watermelon and cucumbers.

 

Autumn: Preparing for Rest

 

Autumn’s produce is rich in root vegetables and squashes, which provide essential nutrients for building and maintaining bone density.

 

  • Bone-friendly produce: sweet potatoes, pumpkin, squashes and beetroot are high in potassium and magnesium. Pair them with cabbage for additional calcium.

  • Fermented Foods: include fermented vegetables like sauerkraut or kimchi to boost gut health, aiding in nutrient absorption essential for bone maintenance.


Winter: Consolidation and Reflection

 

Winter offers fewer fresh options, but it’s the perfect time for bone-nourishing broths and warming dishes.

 

  • Bone-friendly produce: cabbage, Brussels sprouts and citrus fruits like oranges. Citrus provides vitamin C, which aids in collagen production—essential for bone matrix strength.

  • Hearty stews: warm, nourishing dishes using animal- or plant-based proteins, with root vegetables, (carrots, parsnips, beetroot) can support bone health and are usually much easier to digest.



Shiatsu support

Shiatsu is a hands-on therapy that involves applying pressure to specific points on the body. We’ve looked at a number of different points this year. In this blog, we are going to look at Spleen 6 (Sp6) and Liver 3 (Liv3). Sp6 is a key point, as it supports nutrient absorption and circulation. Here is a link showing you how to find Sp6 and, as a bonus, Kid3 as well.

 

Pair Sp6 with Liver 3 (LV3), found on the top of the foot in the dip where the bones below the first and second toes become closer together, to promote the free flow of energy and combat stagnation often felt during seasonal transitions. Liv3 is particularly good in springtime as that season is the time of Liver and Gall Bladder. Here is a link showing how to find the point.

 

It's important to remember that, whilst shiatsu can promote overall well-being, it’s essential to approach it as a complementary practice and not a sole treatment, especially for a chronic condition such as osteoporosis. Consult your healthcare professional for their input as well as looking after your diet and exercise.



Qigong harmony: aligning with Nature’s rhythms

Qigong offers another avenue for fostering balance and harmony within the body. Through gentle movements, mindful breathing and visualisation, qigong aligns with nature’s rhythms, promoting overall well-being, including bone health. This month’s video, here, is a longer one at almost 16 minutes. It is a whole set called ‘Five Element Qigong: harmonising fire and water’. It takes us through all four seasons and has a lovely section in the middle where we harmonise, or balance, the two most opposing elements – fire and water. It really is a lovely balancing qigong set and I hope you enjoy it.



Conclusion

 

Seasonal eating ensures that your bones receive a variety of nutrients throughout the year, promoting long-term health and strength. Coupling this with mindful practices like shiatsu and qigong amplifies the benefits, helping you stay balanced and resilient in every season.

 

If you are interested in finding out more about helping, or working to prevent osteoporosis and osteopenia, book an enquiry call (click here) to talk about the possibilities.

 

In December I will be concluding this series of articles on bone health. I will still write some blogs from time to time afterwards to do with nutrition, shiatsu and qigong. If there are any areas of interest that you would like me to cover, please get in touch and I’ll see what I can do.

 

 

With warmth and wellness,

Ettaline

 


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