Strengthening Bones: A Comprehensive Guide to Preventing Osteoporosis

The 206 bones in your body are often overlooked until they start to ache or break. Maintaining bone health is crucial, and simple lifestyle changes can make a important difference.

“Your bones are one of the most important components to the human body,” explains Dr. Naomi Newman-Beinart, a nutritionist and chartered psychologist. “They provide structure, protect organs, store calcium and they’re involved in the production of vital hormones and enzymes that support our body’s functions.” Bones are typically at thier strongest in early adulthood, but bone mass can decline with age, lifestyle choices, genetics, and hormonal changes.

After age 35, bone mass gradually decreases, possibly leading to osteopenia, a condition characterized by lower-than-average bone density. If untreated, osteopenia can progress to osteoporosis, affecting millions. This condition weakens bones, increasing the risk of fractures, frequently enough silently. The National Osteoporosis Foundation estimates that osteoporosis affects approximately 10 million Americans, with another 44 million having low bone density, placing them at increased risk. These fractures, known as fragility fractures, can occur from minor incidents like falls or even a cough. According to the International Osteoporosis Foundation,one in three women and one in five men over the age of 50 will experience an osteoporotic fracture.

Assessing Your Risk

As bone mass naturally declines with age, the risk of bone issues increases.Women are notably susceptible due to smaller, thinner bones and significant hormonal shifts, especially during menopause. The North American Menopause Society highlights that estrogen loss during menopause can accelerate bone loss.

Six Ways to support Bone health

Here are six strategies to help maintain and improve bone health:

1.Strength Training

Weight-bearing exercises are crucial for bone density. Activities like running, walking, and dancing can strengthen bones. additionally, exercises using free weights or resistance bands help build bone density and muscle mass. According to the Mayo Clinic, combining strength training with weight-bearing exercises provides the best results for bone health.

2. Bone Supporting Diet

Diet plays a vital role in bone health. Consume nutrients from nuts, seeds, whole grains like brown rice and quinoa, spinach, kale, lentils, and even dark chocolate to improve your bodies function. “Tuck into nuts, seeds, whole grains such as brown rice and quinoa, spinach, kale, lentils and dark chocolate.”

Calcium and vitamin D are essential. While dairy is a common source of calcium, Dr. Newman-Beinart suggests alternatives like tofu,almonds,seeds,dried fruits,tinned fish (sardines and anchovies),and green leafy vegetables. vitamin D can be found in oily fish,fortified mushrooms,and eggs.

Given that sunlight is the primary source of vitamin D, supplementation is frequently enough necessary, especially during winter months. The UK government recommends a daily vitamin D supplement containing at least 10 micrograms from October to March. “people that are indoors a lot and those who dress modestly and don’t expose their skin to sunlight will need to supplement in the summer time as well,” advises Nadia.

3. Stretching

Stretching can also support strong bones. Dedicate just five minutes to stretching each morning and evening. “Stretching increases blood flow to the bones, helping them to receive oxygen and nutrients to facilitate bone health,” says Claire. “static (still) stretching loads the bones, helping with bone remodelling and growth.” Moreover,“Stretching also improves load,control and versatility through your joints,indirectly helping with bone strengthening,balance and preventing falls or poor posture.”

4. Avoid Low-Calorie Diets

Drastic calorie restriction can harm bone health. “Low-calorie diets slow down your metabolism, which can create rebound hunger and cause muscle mass loss, which again has a detrimental impact on bone health,” explains Claire Mills, a physiotherapist. While the NHS recommends an average daily intake of 2,000 calories for women and 2,500 for men, individual needs vary. Generally, intakes below 1,200 calories for women and 1,500 for men are considered too low.

5.Supplement Wisely

Consider supplements to fill any nutritional gaps. Nadia suggests taking vitamin D3 with vitamin K2. “Vitamin D absorbs calcium but vitamin K pulls the calcium out of the arteries, which is when it clogs up the arteries,” she says. “So vitamin K pulls the calcium out of the arteries and puts it into the bones.” Dr. Newman-Beinart also recommends marine collagen powder,a key protein in bone composition. A study published in 2020 indicated that post-menopausal women with osteopenia who took 5g of collagen with calcium and vitamin D3 for three months experienced a slowdown in bone turnover.

6. Hormone Replacement Therapy

If you’re menopausal, your doctor may suggest hormone replacement therapy (HRT) to help decrease bone density loss.

Consult with your doctor if you are concerned about your bone health. Early detection and intervention are crucial for maintaining strong, healthy bones throughout life.