Osteoporosis: Manage & Prevent
Osteoporosis: Manage & Prevent
Although most of our bone strength is built up in the early years, it is never too late to look after your bones. Although genetics play a big part in determining our risk of osteoporosis, dietary and lifestyle factors also play an important part.
Diet:
Not only is having a healthy diet essential for general health and well being but is also very important in building and maintaining healthy bones. Often people ask what kind of diet they should be following and basically a diet which is generally healthy and varied with foods from all the main food groups is all that is required.
Calcium is the main nutrient that bones require, so incorporating foods which are rich in calcium is essential. Here are some helpful dietary hints:
- Aim for around 700mg calcium / daily, which is the equivalent of a pint of semi-skimmed milk. Low fat dairy products have slightly more calcium than full fat.
- Although dairy products are the easiest and richest sources of calcium other non-dairy foods such as oily fish, green leafy vegetables, bread, cereals, dried fruits, pulses, beans and seeds are also good sources, but greater quantities may need to be eaten to ensure an adequate calcium intake. An adequate Vitamin D intake is also required to ensure calcium is absorbed properly.
Good dietary sources of Vitamin D include, oily fish, dairy products, fortified margarine and eggs, but most of our Vitamin D supply comes from the action of sunlight on skin.
- Aim for 5 portions of fruit and vegetables per day to ensure adequate vitamins and minerals.
- Avoid excess caffeine by limiting tea, coffee and fizzy drinks such as cola.
Exercise:
Bones need to be used to keep their strength and the best form of exercise for this is what is known as weight bearing exercise. Basically this is the type of exercise which involves putting force through your bones and includes activities such as walking, dancing, jogging, running, tennis, skipping, and aerobics. Weight bearing exercise also helps to keep muscles as well as bones strong, which in turn helps to maintain balance and reduces the risk of falls.
Any exercise is better than none, but it is important to choose an activity which suits you, and you find enjoyable.
Walking is a good form of exercise but walking at a brisk pace and over a distance has a more beneficial effect. Short bursts of exercise such as going up and down stairs are also beneficial, with simple changes such as walking rather than taking the car and taking the stairs rather than the lift also making a difference. As well as being beneficial to bones, regular exercise is also of benefit to the heart and cardiovascular system, can improve mood and contribute to overall well being.
Other forms of exercise such as swimming and cycling are good forms of exercise for overall health and fitness and can help keep joints flexible. Swimming and hydrotherapy can also be relaxing and can help relieve pain in people with osteoporosis or fractures. These types of exercise are however, not weight bearing exercises and are less beneficial on bone density and strength.
Smoking:
Smoking is bad for bones! It has a toxic effect and can hasten bone loss. In women it can also cause an earlier menopause which in turn can increase the risk of osteoporosis and breaking a bone. Try to give up smoking if you can and not only will this be of benefit to your bones but also to your heart, lungs and overall fitness and well being.
Alcohol:
Alcohol in excessive amounts is also detrimental to bones. The maximum limit for women is 14 units per week and 21 units for men. One unit is the equivalent of a small glass of wine, one measure of spirit or ½ pint of normal strength beer, lager or cider.
“Binge” drinking every so often can be just as harmful to bones as drinking on a regular basis. Alcohol taken in moderation however, is fine.
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