Bone Health
Maintaining strong and healthy bones becomes increasingly important as we grow older because bones naturally become thinner over time.
Some people also develop a condition called osteoporosis, which leads to reduced bone density and an increased risk of fractures.
Understanding Osteoporosis
Osteoporosis is a condition characterised by decreased bone density, making bones more likely to fracture, even from minor bumps or falls. It is more common in women, particularly after menopause when bone loss tends to accelerate. It is also more common amongst people from certain ethnic backgrounds, such as Caucasian and Asian. Several factors can increase the likelihood of developing osteoporosis:
- Previous bone fractures: If you've experienced a bone fracture following a minor incident or fall and you’re over 50
- Low BMI: Having a low body weight / body mass index (BMI) can contribute to the development of osteoporosis
- Family history: A family history of osteoporosis or hip fractures
- Smoking and alcohol: Current smoking and heavy alcohol consumption (more than 3 units per day)
- Oral corticosteroids: Taking oral corticosteroids, such as prednisolone, for more than 3 months
- Rheumatoid arthritis: Having a diagnosis of rheumatoid arthritis
- Certain medical conditions: Conditions like Type I diabetes, untreated hyperthyroidism, chronic malnutrition/malabsorption, and chronic liver disease
- Premature menopause: Experiencing menopause before the age of 45 without hormone replacement therapy (HRT)
Taking Steps for Strong Bones
Regardless of whether you have osteoporosis or not, you can take steps to promote and maintain strong bones:
- Quit smoking: Smoking can harm the bone-building cells in your body, making it important to kick the habit
- Limit alcohol intake: Excessive alcohol consumption can damage bones and affect balance
- Engage in weight-bearing exercise: Participate in exercises that involve moderate impact to support bone health, such as jogging, jumping, or stamping, to support bone health
- Consult a professional: If you've had a prior fracture or are diagnosed with osteoporosis, consult with your physiotherapist or the Royal Osteoporosis Society for guidance on suitable exercises
- Ensure adequate vitamin D: Vitamin D is essential for bone health, and sunlight is a primary source. However, in the UK, it's advisable to take vitamin D supplements, particularly during the winter months or if you have limited outdoor exposure. These supplements are readily available in supermarkets and pharmacies.
- Include calcium in your diet: Aim for a daily calcium intake of 1000mg by including calcium-rich foods into your diet (e.g. milk, cheese, yoghurt)
Links and Resources
To explore further information about bone health and osteoporosis, visit: