Boost your bones

Osteoporosis is a condition where your bones lose their density, their ‘internal strength’. The inside of bone is made up of ‘haversian systems’ that look similar to the inside of a Crunchie bar. This internal bone structure is constantly being renewed. The specialist cells remove old bone and renew it with new bone.

As a normal part of the aging process and the menopause our bones start to weaken after our mid 40s. However, there are things that we can do that will help maintain our bone density. Exercise is key. Bones need to be stimulated to stay strong. Apparently Tibetian ponies have very white skeletons due to all that trotting on hard surfaces.

Any loading of the skeleton by resistance (pushing/pulling) and reaction with the ground will stimulate strong bones. Nutrition also helps. Strong bones need calcium, magnesium and potassium. So, eat yoghurts, dark leafy salads and bananas. 

Vitamin D is also required so that your body is able to absorb the nutrients. Therefore sunlight or a Vitamin D supplement is essential. Certain medical conditions can raise the risk of osteoporosis. Long term steroid use can increase your risk of osteoporosis as can conditions that affect the absorption of nutrients such as Crohns disease.

Rheumatoid arthritis and an overactive thyroid can also raise the risk slightly. As can radiotherapy. Having a low BMI (Body Mass Index) can also increase the risk of osteoporosis as the bones are smaller and the nutrition may not be adequate. This also applies to elite athletes who over train and stop having periods (amenorrheic). 

The easiest way to find out if you are osteoporotic is to discuss it with your GP or specialist nurse. They will organise a DEXA scan if necessary in order to ascertain whether your bones are weak (osteopenia). I run and walk for my bone density weekly . I also make sure I do specific resistance training with weights 3 times a week. 

Resistance training can include daily activities such as heavy gardening and pushing that lawnmower……..My Strength & Conditioning class is available to download. It lasts 45 minutes. More helpful advice is available at the Royal Osteoporosis Society www.theros.org.uk