Keep your bones healthy with these tips
Osteoporosis is when the struts in the inner section of our bones become thin, making it more fragile and prone to breaking so it’s important we keep healthy bones.
Around 3 million people in the UK are affected by Osteoporosis and one in two women and one in five men over 50 will break a bone as a result of poor bone health connected to it.
Certain lifestyle choices can increase the risk of it, but you can also take some steps to ensure you’re protected.
- Get active. Regular weight bearing exercise such as jogging, walking, dance, aerobics or weight lifting can help your skeleton grow stronger. Leading an active lifestyle will also improve your balance and co-ordination and will develop muscle strength, which can reduce your risk of falling and breaking a bone
- Increase vitamin D levels. Vitamin D is vital to help the body absorb calcium and most of us will get enough in the summer months through sun rays absorbed through the skin. Older people, pregnant and breast feeding women, or those who do not go out much may become deficient, and studies have shown that vitamin D and calcium supplements can help to cut the risk of broken hips in frail, older people
- Eat healthily. Getting a healthy balanced diet with plenty of calcium, will ensure you are getting most of the vitamins and minerals you need for healthy bones. We advise everyone to follow ensure their diet contains plenty of fruit and vegetables, wholegrain starchy food, sources of protein such as meat, fish and eggs, and calcium rich foods including leafy green vegetables and milk and dairy foods
- Fall prevention. As you get older or if you are falling frequently, it might be helpful to see a physiotherapist about exercise to help with balance and co-ordination – it’s also a good idea to have your eyesight and hearing checked as poor vision can increase the risk of falling and deafness can affect balance. Many people fall in the home so reducing trip hazards like trailing wires or slippery floor surfaces is crucial
- Reduce alcohol intake. Drinking too much alcohol can damage your skeleton and increase your risk of fracture. Intoxication can also make you unsteady and increase you risk of falling, and therefore breaking a bone
- Quit smoking. Smoking has a toxic effect on bone by stopping the construction cells from doing their work – another good reason to try and give up
Visit www.nos.org.uk/stopatone to find out if you’re at risk by taking a quick bone test
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