Strengthening your bones in old age

Losing bone density and strength is unfortunately a natural part of the aging process, and those who develop osteoporosis are at a greater risk of breaking or fracturing a bone. According to the NHS¹, 20% (or one in five) of all males over the age of 50 will break a bone, whist the figure is 50% for females over 50. There are several lifestyle changes we can make to maximize our bone strength, however.

1. Maintain a healthy weight

Maintaining a healthy weight is not only good for the health of your bones but is also advantageous for your overall health. Unsustainable crash and yo-yo dieting can increase the risk of osteoporosis, as can being under weight. Drastic dieting can have an impact on the hormone oestrogen, the female hormone which aids the bones, leading to an increased risk of osteoporosis and poor bone health.

If you are over or under weight it would be wise to seek advice from your GP.

2. Regular exercise and activity

Retaining the function of the bones and connective tissue can be achieved by ensuring they are stimulated and used regularly. Going to the gym, walking, weight training, cycling and running are great ways to ensure the body remains active and the bones continue to receive stimulus. The connective tissue and muscles which surround the bones will also be strengthened from exercise, which will help protect them.

3. Eat foods which contain calcium

A healthy and varied diet is important for all aspects of health and well being, and this becomes even more important as we age. Those dialogised with osteoporosis will be recommended to consume a higher level of calcium (close to twice as much as the recommended daily allowance). Low fat yogurts, cheeses, spinach and nuts all contain moderate to high levels of calcium and would be a good choice to include within a varied diet. Ask your GP for advice regarding your diet.

4. Quit smoking

Smoking increases your chances of developing osteoporosis, as well as other health conditions. Have a look on the NHS smoke free web site for further information on how to stop smoking to improve your health, as well as your bank balance!

Sources
¹ NHS Livewell http://www.nhs.uk/Livewell/men4060/Pages/strongbones.aspx