{"id":40640,"date":"2023-10-24T09:39:27","date_gmt":"2023-10-24T08:39:27","guid":{"rendered":"https:\/\/www.moveitorloseit.co.uk\/?p=40640"},"modified":"2024-01-24T11:52:09","modified_gmt":"2024-01-24T11:52:09","slug":"boost-your-bones","status":"publish","type":"post","link":"https:\/\/www.moveitorloseit.co.uk\/healthy-ageing\/boost-your-bones\/","title":{"rendered":"Boost your bones"},"content":{"rendered":"

It is estimated that 50% of women and 20% of men aged over 50 will suffer a fracture due to osteoporosis. <\/span>Unfortunately, w<\/span>e <\/span>often <\/span>don\u2019t know there\u2019s a problem with our bones until we have a fracture<\/span> when a <\/span>DEXA scan<\/span> provides a diagnosis.<\/span><\/p>\n

 <\/p>\n

What is osteoporosis?<\/span><\/strong><\/p>\n

Osteoporosis is a bone-weakening disorder which can result in a greater susceptibility to bone fractures<\/span>.<\/span><\/p>\n

\u2018Osteo\u2019<\/span> means bone and \u2018<\/span>porosis\u2019<\/span> mean porous, literally meaning porous bone. This is because the honeycomb structures of spongy bone become more porous which leads to a <\/span>\u2018weaker\u2019 bone<\/span>s<\/span>. \u00a0<\/span><\/p>\n

There are more than 500,000 fragility fractures every year in the UK which <\/span>is<\/span> one<\/span> every minute<\/span>! <\/span>So<\/span> it\u2019s really important that we do what we can to reduce our risk of falls and fractures.<\/span><\/p>\n

Here are some of the things you can you do to boost your bone mineral density through exercise and nutrition.<\/span><\/p>\n

 <\/p>\n

Nutrition<\/span><\/strong><\/p>\n

Unless you\u2019ve been advised to take a calcium supplement, it\u2019s better to get calcium from the food you eat as too much calcium can lead to kidney stones or heart problems.<\/span><\/p>\n

We n<\/span>eed to consume between 800-1,200mg <\/span>calcium <\/span>per day<\/span> which you can get from a variety of food.<\/span><\/p>\n

Tinned sardines <\/span>are a great source of calcium with about 380mg <\/span>per serving<\/span>.<\/span><\/p>\n

For vegetarians and those who don\u2019t enjoy sardines, there are plenty of alternatives such as chia seeds, sesame seeds, tahini, g<\/span>reen leafy vegetables, almonds, dried fruit (figs), pulses and<\/span>\u00a0<\/span>seaweed<\/span>.<\/span><\/p>\n

To make sure the calcium you eat is absorbed into the bones you also need <\/span>v<\/span>itamin D<\/span>, <\/span>magnesium<\/span> and <\/span>vitamin K. <\/span><\/p>\n

During the summer months, we can get vitamin D from the sunshine, but from October through to March <\/span>the NHS recommends that we<\/span> take a supplement<\/span> of 10 micrograms (or 400 units) of vitamin D<\/span>.<\/span><\/p>\n

Magnesium is found in nuts, seeds, pulses, green leafy veg<\/span><\/p>\n

Vitamin K<\/span>1<\/span> is found in leafy green vegetables<\/span> and<\/span> Vitamin K2<\/span> is found in full fat Emmenthal and Jarlsberg cheese<\/span> and<\/span> free range<\/span> eggs<\/span>.<\/span><\/p>\n

If you like cheese then try Jarlsberg as <\/span>it\u2019s<\/span> rich in vitamin K2 <\/span>and also<\/span> helps to boost <\/span>osteocalcin<\/span>,<\/span> the hormone responsible for strong bones and teeth. <\/span><\/p>\n

 <\/p>\n

Exercise <\/span><\/strong><\/p>\n

If you have <\/span>osteoporosis<\/span> then it\u2019s best to c<\/span>onsult your doctor <\/span>or a physiotherapist <\/span>before starting any exercise program<\/span>me<\/span>. <\/span><\/p>\n

These types of activities are often recommended for people with osteoporosis:<\/span><\/p>\n

\u2022 <\/span>Strength training exercises<\/span><\/div>\n
\u2022 <\/span>Weight-bearing aerobic activities<\/span><\/div>\n
\u2022 <\/span>Flexibility exercises<\/span><\/div>\n
\u2022 <\/span>Stability and balance exercises<\/span><\/div>\n

Strength<\/span> or resistance<\/span> training includes the use of <\/span>resistance bands, <\/span>weight<\/span>s<\/span> or your own body weight to strengthen <\/span>the<\/span> major muscle groups, especially spinal muscles<\/span> which are so important<\/span>\u00a0for posture. <\/span><\/p>\n

Proper form and technique are crucial to prevent injury and get the most from your workouts<\/span>\u00a0it\u2019s beneficial to get professional advice first.<\/span><\/p>\n

Other types of exercise that help boost your bones (and your heart health)<\/span> include walking, dancing, low-impact aerobics, stair climbing and gardening.<\/span><\/p>\n

Although s<\/span>wimming and cycling have many benefits, they don’t provide the weight-bearing load your bones need to slow mineral loss<\/span>, so try t<\/span>o add <\/span>some <\/span>weight-bearing activity <\/span>into your exercise routine too. <\/span><\/p>\n

Improving your balance is vital <\/span>especially if you have<\/span> osteoporosis. Stability and balance exercises help your muscles work together in a way that keeps you more stable and less likely to fall. Simple exercises such as standing on one leg or movement-based exercises such as tai chi can improve your stability and balance.<\/span><\/p>\n

 <\/p>\n

What to <\/span>avoid<\/span><\/strong><\/p>\n

If you have osteoporosis, <\/span>you may be advised to avoid certain <\/span>types of exercises<\/span> such as h<\/span>igh-impact <\/span>a<\/span>ctivities such as jumping<\/span> or <\/span>running<\/span> or sports which put you at risk of falls.<\/span><\/p>\n

E<\/span>xercises such as touching your toes or doing sit-ups can increase your risk of compression fractures in your spine if you have osteoporosis. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, <\/span>bowling<\/span> and some yoga poses<\/span>. <\/span><\/p>\n

If you are concerned or are at higher risk of osteoporosis, you can ask your GP for a DEXA scan which can measure your bone mineral density.<\/span><\/p>\n

 <\/p>\n

Risk factors include<\/span><\/strong><\/p>\n

\u2022 <\/span>Family history of osteoporosis<\/span><\/div>\n
\u2022 <\/span>Early menopause (before 45 years of age) <\/span><\/div>\n
\u2022 <\/span>Smoking<\/span><\/div>\n
\u2022 <\/span>Long-term or high-dose use of steroids or other medications such as aromatase inhibitor<\/span>\u00a0medications that are often used as part of breast cancer treatment <\/span><\/div>\n
\u2022 <\/span>Lack of weight-bearing exercise<\/span><\/div>\n
\u2022 <\/span>A diet low in calcium<\/span><\/div>\n
\u2022 <\/span>Excessive alcohol intake <\/span><\/div>\n
\u2022 <\/span>Medical conditions which may affect the absorption of food including<\/span> such as<\/span> ulcerative colitis, Crohn\u2019s disease, coeliac disease, gastric <\/span>surgery<\/span> and liver disease <\/span><\/div>\n
\u2022 <\/span>Eating disorders such as anorexia or bulimia or over-exercising <\/span><\/div>\n
\u2022 <\/span>Chemotherapy<\/span><\/div>\n

 <\/p>\n

Finally, t<\/span>ry to avoid drinking a cup of tea with your meal as the t<\/span>annins in tea <\/span>may <\/span>inhibit the absorption of calcium<\/span>. And f<\/span>izzy drinks may lead to calcium depletion due to the phosphoric acid<\/span> in some cola-type drinks.<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

It is estimated that 50% of women and 20% of men aged over 50 will suffer a fracture due to osteoporosis. Unfortunately, we often don\u2019t know there\u2019s a problem with our bones until we have a fracture when a DEXA scan provides a diagnosis.   What is osteoporosis? Osteoporosis is a bone-weakening disorder which can […]<\/p>\n","protected":false},"author":2,"featured_media":40641,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-40640","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-ageing"],"yoast_head":"\nImprove Your Bone Health Naturally: The Ultimate Guide - Move it or Lose it<\/title>\n<meta name=\"description\" content=\"How to boost your bone health & reduce the risk of fractures? 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