It’s estimated greater than three million individuals within the UK and Ireland have osteoporosis and greater than 500,000 individuals obtain hospital therapy from osteoporosis associated fragility factures yearly, as Dr Annette Creedon, diet supervisor for the British Nutrition Foundation, factors out.
The situation means bones turn out to be weaker, making them extra liable to breakage. “Bone is a living, growing tissue, with old bone tissue continually being removed and replaced by new bone tissue,” explains Creedon. “This is a continual process that happens throughout the lifecycle, but when you have osteoporosis, old bone tissue is removed faster than new bone can be produced.”
She says the upper the height bone mass we are able to get in younger maturity, and the slower the lack of bone mass in later maturity, the higher. These issues are partly decided by genetics however weight-reduction plan and way of life additionally play a component – and girls are extra susceptible to osteoporosis than males, particularly within the first few years after menopause or if menopause begins earlier than your mid-40s, as a result of position of oestrogen.
Christine Bailey, registered nutritionist and ambassador for bonebalance dietary supplements, says the situation is usually cited as a ‘silent disease’ as a result of it could develop unnoticed for a few years, solely coming to mild when a fracture happens.
Here, specialists speak us by means of among the key, however maybe much less apparent, methods to assist construct bone density…
1. Eat all kinds of meals
“Calcium is well known to be important for bones but there are other vitamins, minerals and nutrients vital to keeping bones healthy and strong, including vitamin K, potassium and magnesium,” notes Creedon.
“Eating a healthy, balanced diet with a wide variety of foods from each food group is important for getting all the nutrients needed to build and maintain healthy bones throughout life.”
2. Measure your shadow
The physique produces vitamin D by way of solar publicity, however how have you learnt should you’re getting sufficient?
If your shadow is shorter than your peak, Creedon says your physique can produce vitamin D from daylight publicity. However, in case your shadow is longer than your peak, this implies the solar is just too low within the sky for you to have the ability to produce vitamin D – which within the UK and Ireland happens throughout autumn and winter months.
“Vitamin D helps the body absorb calcium and is essential for controlling the amount of calcium and phosphorus in the body, to build and maintain healthy bones and muscles,” says Creedon. “As we age, a low vitamin D level can increase the risk of weak bones making them more prone to breaking – osteoporosis.”
We usually want 10 micrograms of vitamin D a day, which is why dietary supplements are suggested through the colder, darker months, to make sure we keep wholesome ranges.
3. Consider collagen
Bailey cites collagen – which declines as we age – because the forgotten nutrient for bone well being: “While in the past, the focus has been on calcium for building bone density, research is revealing a whole host of other nutrients are needed for healthy bones, including magnesium, vitamin D, vitamin K2, vitamin C and silica. Collagen is also important.
“Collagen is the body’s most abundant structural protein, which acts like glue to hold your body together,” she says. “It’s a building block for bones and makes up about 35% of your bone tissue. It provides a framework for your bones and, along with calcium and other nutrients, strengthens them.”
Collagen dietary supplements are a comparatively new – however booming – addition to the wellness panorama. If you might be contemplating giving it a go, Bailey suggests being conscious it is available in completely different types, so it’s vital to take one particularly suited to bone well being.
“Research has shown a particular type of bioactive collagen peptides, bonebalance, starts to work in six days,” says Bailey. “Clinical trials on the ingredient show bone mineral density gains that compare favourably with prescription treatments for osteoporosis.”
4. Take up tennis
Or every other weight-bearing train you get pleasure from, comparable to dancing, climbing or jogging, suggests Creedon.
“Resistance exercises, such as lifting weights or push-ups using your own body weight, help to build muscle strength, which also supports bone health as muscles pulling on your bones will increase bone strength,” Creedon explains.
As she factors out, common bodily exercise is vital for constructing robust wholesome bones after we’re youthful, and for sustaining bone well being after we’re older. It additionally helps enhance steadiness and coordination, which might stop falls.
If you might have any underlying well being situation or you might have already been recognized with thinning bone, Creedon says it is best to communicate along with your GP or well being specialist earlier than enterprise any new type of train.
5. Daily walks
If energy coaching sounds too bold, otherwise you’re anxious about injuring your self, it’s nonetheless important to maintain shifting any approach you may. “Putting our bones under relative stress helps to build bone,” says Sophie Chabloz, CPO and co-founder of Avea Life. “Making exercise part of your daily regime is therefore crucial in helping to build bone density. Light exercise, such as a daily walk, not only strengthens our bones but it’s easy to add into your everyday routine.”
In truth, Chabloz says research have proven that girls who stroll roughly one mile every day have larger whole-body bone density than girls who stroll shorter distances.
6. Avoid low-calorie diets
“A low calorie diet often leads to weak bones, as there’s little opportunity to obtain the adequate nutrients required to maintain bone health,” warns Chabloz. “Your diet should include a healthy balance of fats, protein, vitamins, and minerals, in order to help build bone density.”
7. Avoid canned, fizzy drinks
Chances are you’re not at all times checking the components in your favorite fizzy drink, nevertheless it is perhaps price studying the small print. Phosphoric acid is a typical additive in processed meals and mushy drinks, however an excessive amount of of it could impact bone well being.
“High intakes [of phosphoric acid] can increase loss of calcium from your bones,” warns Dr Sarah Brewer, medical director of Healthspan. “This can upset the balance of calcium and phosphorus, which can result in calcium leaching from bones, potentially impacting on bone density.
“Studies have shown the impact of high intakes of cola is greater in women than in men,” Brewer notes. “Findings from a study published in the American Journal of Clinical Nutrition found that [cola] intake was associated with significantly lower bone mineral density at each hip site measured.”