How to look after and maintain your bone health

Bone health is a critical aspect of our overall well-being, especially as we age. Statistics are alarmingly high with 1 in 2 post-menopausal women being affected with osteoporosis and a high mortality rate from hip fractures in those over 60, we need to be aware of how we can prevent osteoporosis and strengthen our bones (and muscle but that is a whole other topic!).

Osteoporosis is a skeletal disorder of reduced bone mass and deterioration of bone tissue which significantly increases our risk of fractures due to bone fragility. Our bone is maintained by a balance between osteoblasts (cells that form new bone) and osteoclasts (cells that breakdown and remove old bone). Our entire skeleton is replaced around every 10 years. Bone mass reaches its peak when we are in our 30’s and then after some stability begins to decline in our 40s. This is why it is so important for both men and women to do regular resistance exercise as we get older not just to maintain bone health but muscle mass too. The decline in bone density is more pronounced in women due to the loss of the protective effect of oestrogen at menopause.

The Vital role of resistance exercise

Wolff’s Law states that the bone in a healthy person will adapt to the loads it is placed under. If load increases, the bone remodels to become stronger. Hence starting resistance exercise in our 30’s is a great way to protect our bones and it is never too late to start.

This exercise will not only help bones but can also reverse muscle aging too. Effective exercises include strength training, aerobics and high impact training. Walking is a great exercise but doesn’t necessarily increase bone density unless wearing a weighted jacket. In the same way, cycling and swimming are great forms of exercise but do not build bone. Thai Chi is beneficial as is yoga when using own body weight. Simple push ups and squats are easy exercises to incorporate into your day. Climbing the stairs and dancing are other habits that can help.

 The role of diet in bone health

Numerous nutrients play a role in maintaining bone health beyond the widely known calcium and vitamin D. These include Vitamin B12, potassium, magnesium, vitamin K, folate and Omega 3 fatty acids which prevent too much resorption from osteoclasts. Vitamin K helps to build bone with vitamin D and UVB from the sun is also a vitamin D producer but can burn.

Calcium-Rich foods for bone health:

·      Green leafy vegetables: Kale, cavalo nero, spring greens, pak choi, rocket, watercress, lettuce

·      Cruciferous Vegetables: Broccoli, brussel sprouts

·      Legumes and beans

·      Calcuim set tofu, edamame, Tempeh

·      Nuts and seeds – sesame, chia, almonds

·      Herbs – parsley, sage, rosemary, thyme (like the song!)

Calcium from plant-based sources is absorbed more efficiently by the body compared to dairy sources, however be mindful that high-oxalate vegetables like spinach and swiss chard are not the highest source as the oxalate decreases absorption of calcium.

Having more calcium in your diet protects against fractures and it is safer to get your calcium from food rather than supplements which can be associated with increased risk of heart attack.

Soy isoflavones in the menopause

As women approach their late 30s and 40’s heading into their 50s, oestrogen levels start to decline. Nature has a way for us to replace oestrogen in the form of phytoestrogens (read more about this here)

Soy Isoflavones have been shown in some studies to increase bone mineral density. This is because it binds to oestrogen receptors in bones to weakly mimic the effects of oestrogen.

Lifestyle and other factors contributing to bone health

There are certain unavoidable factors such as being female, a family history, increasing age, being Caucasian or Asian or early menopause which will increase your risk of osteoporosis. However, there are many factors in our control we can work on.

Things like a sedentary lifestyle, lack of sunlight, poor diet smoking, coffee, alcohol, fizzy drinks, certain drugs, excess stress salt and sugar all increase risk of osteoporosis. Alcohol, coffee, fizzy drinks, antacid drugs, excess stress, cortisol, salt and sugar all cause us to lose calcium and the lower calcium contributes to osteoporosis risk.

Top tips to maintain your bone health

1.     Regular Exercise – resistance exercise is key and although this can be started at any age, the sooner you start the better for both bones and muscle strength

2.     Balanced Diet – having a balanced diet with plenty of fruits, vegetables, nuts and seeds will ensure you are getting a good amount of calcium, magnesium folate and vitamin C. Omega 3 from fish, nuts and seeds is also important.

3.     Sunlight and a vitamin D supplement – we do not get enough sun in the UK so a vitamin D supplement is essential especially in the winter months.

4.     Stop smoking limit alcohol, coffee and fizzy drinks

5.     Manage stress – stress has an impact on most aspects of our health, including our bone health as cortisol produced when we are stressed breaks down bone.

6.     Prioritise sleep – like stress, sleep plays a key role in regulating your hormones and processes in the body and will contribute to bone health

Maintaining your bone health is a way to future proof your health as you get older. Making small changes today will have a huge impact in the future. If you feel you would like to start making changes but don’t know where to begin, book a free discovery call to see how health coaching could help you.

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