Bone Health

Let’s dive deeper into a particular condition that many of us may be concerned about as we grow older, osteoporosis. 

Osteoporosis is a condition that makes bones weak and prone to fractures. Often called a silent disease, it typically shows no symptoms until a bone breaks. Statistics show that 1 in 3 women and 1 in 5 men over 50 will suffer from fractures related to osteoporosis, commonly affecting the hip, spine, and wrist. These fractures can lead to pain, long-term disability, and loss of independence.

Who is at Higher Risk?

• Women who experience menopause before age 45

• Those with a family history of osteoporosis

• Smokers

• Individuals who consume excessive alcohol

• People who are physically inactive or immobile for extended periods

• Diets lacking sufficient calcium and vitamin D

• Calcium balance disorders
  

Even if you have few or no risk factors, it’s important to take steps to enhance your bone health through positive lifestyle changes.

Improving Bone Health:

• Engage in regular weight-bearing and muscle-strengthening exercises.

• Maintain a healthy diet rich in calcium and protein, along with adequate vitamin D intake through safe sunlight exposure. Recommended daily intake for calcium and vitamin D are: 1000 mg of calcium; 200 IU of vitamin D if under 50, 400 IU if over 50, and 600 IU if over 65.

• Avoid unhealthy habits such as smoking and excessive alcohol consumption.
  

In the diagram below, you’ll find a simple strengthening execrcise that you can do from the comfort of your own home.

Regarding diet, here are some foods to boost your calcium and vitamin D intake.

Calcium-Rich Foods:

• Dairy products (milk, cheese)

• Green leafy vegetables (low oxalate options: bok choy, kale, collards)

• Almonds

• Sesame seeds

• Sardines

• Dried fruit

• Pulses (lentils, chickpeas)

• Tofu

• Fortified foods and drinks (breakfast cereal, alternative milks)
  

Vitamin D Sources:

• Oily fish (herring, salmon, mackerel)

• Eggs

• Certain pork products

• Lamb’s liver

• Fortified bread and yoghurts

• Specially processed mushrooms
  

While it’s beneficial to include these foods in your diet, don’t stress too much about getting everything perfect. A healthy, balanced diet generally covers your nutritional needs. Ensure your meals incorporate foods from the four main groups:

• Fruits and vegetables

• Carbohydrates (bread, potatoes, pasta, cereals)

• Dairy and alternatives

• Proteins (beans, eggs, fish, meat)
  

Osteoporosis is preventable. Start protecting your bones!

References

1. American College of Sports Medicine. (n.d.). Rx for Health series. Exercise is Medicine. https://www.exerciseismedicine.org/eim-in-action/health-care/resources/rx-for-health-series/

2. Nutrition for bones. Osteoporosis. (n.d.). https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/?gad_source=1&gclid=Cj0KCQjw-5y1BhC-ARIsAAM_oKlzj3blhRsdqI-oVQ7dPp8uE88ha3dZUKmv5MAfnxkTTSaaTVvAgs4aAkNAEALw_wcB