Bone Health
One condition that demands attention is 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 susceptible to fractures, even from minor bumps or falls. It is more prevalent in women, particularly after menopause when bone loss tends to accelerate. 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, it's a potential risk factor.
- Low BMI: Maintaining a low body mass index (BMI) can contribute to the development of osteoporosis.
- Family history: A family history of osteoporosis or hip fractures can elevate your risk.
- Smoking: Current smoking and heavy alcohol consumption (more than 3 units per day) are associated with increased risk.
- Oral corticosteroids: Taking oral corticosteroids, such as prednisolone, for more than 3 months can impact bone health.
- Rheumatoid arthritis: Individuals with a diagnosis of rheumatoid arthritis face an elevated risk.
- Certain medical conditions: Conditions like Type I diabetes, untreated hyperthyroidism, chronic malnutrition/malabsorption, and chronic liver disease can affect bone health.
- Premature menopause: Experiencing menopause before the age of 45 without hormone replacement therapy (HRT) can be a risk factor.
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, such as jogging, jumping, or stamping, to support bone health.
- Consult a professional: If you have not experienced a previous fracture, seek exercises that encourage moderate impact. 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 incorporating calcium-rich foods into your diet.
Additional Resources
By proactively addressing bone health through lifestyle choices and, if necessary, professional guidance, you can reduce the risk of fractures, maintain your mobility, and enjoy a life enriched with vitality and confidence.
To explore further information about bone health and osteoporosis, visit: