In the month of June, we are focusing on bone health and the surprisingly common health condition, osteoporosis. We will discuss symptoms and risk factors, then different nutrients and lifestyle choices which play an important role in optimising bone density and health.
Osteoporosis is a medical condition characterised by the loss of bone density and the deterioration of bone tissue which subsequently leads to fragile and brittle bones. Osteoporosis is often referred to as the ‘silent disease’ because, although almost 3 million people in the UK are estimated to have the condition, worryingly few people know they have it until they break a bone. More than 300,000 fractures every year are attributed to osteoporosis.
Bone is a living tissue that constantly undergoes a process called remodelling; old bone is broken down by cells called osteoclasts and new bone is formed by cells called osteoblasts. In osteoporosis, the balance is disrupted, and more bone is lost than formed, resulting in weakened bones.
The primary risk factors for osteoporosis include:
Osteoporosis often progresses without noticeable symptoms until a fracture occurs. Common sites of fractures related to osteoporosis include the hip, spine and wrist. Therefore, it’s important to detect osteoporosis early through bone density tests and take preventive measures to maintain and optimise bone health.
Treatment for osteoporosis typically involves a combination of lifestyle changes, such as regular exercise and a balanced diet rich in calcium and vitamin D, along with medications to slow bone loss or stimulate bone formation. It is important to consult with a healthcare professional for proper diagnosis, treatment, and management of osteoporosis.
While medications can play a significant role in the treatment of osteoporosis, there are also several “natural” approaches that may help manage and improve bone health. Here are some strategies to consider:
Adequate calcium intake: Ensure you are getting enough calcium in your diet as it is essential for maintaining strong bones. Good dietary sources of calcium include:
Sufficient vitamin D levels: Vitamin D helps your body absorb calcium. Spend time outdoors to allow your skin to produce vitamin D from sunlight. Additionally, include dietary sources of vitamin D in your diet, such as fatty fish, organ meat (especially liver), fortified dairy products, and egg yolks. In some cases, a vitamin D supplement may be a good idea, specifically for those who are not regularly exposed to sunlight.
Regular exercise: Engage in weight-bearing exercises such as walking, jogging, dancing or weightlifting, as they help stimulate bone formation and strengthen bones. Incorporating resistance exercises, like lifting weights or using resistance bands, can also be beneficial.
Healthy lifestyle choices: Maintain a healthy lifestyle by avoiding smoking and excessive alcohol consumption. Smoking has been linked to decreased bone density, and excessive alcohol intake can impair bone formation and increase the risk of fractures.
Monitor bone health: Regularly schedule bone density tests to monitor your bone health and assess the effectiveness of your preventive measures. This can help identify any progression of osteoporosis and guide further management decisions.
Dietary considerations: In addition to calcium and vitamin D, ensure you’re getting adequate amounts of other nutrients important for bone health, such as magnesium, vitamin K, and phosphorus. A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins will provide these essential nutrients.
It’s important to note that these approaches may not be sufficient for everyone, particularly in cases of severe osteoporosis or when other risk factors are present. It’s recommended to consult with a healthcare professional to develop a comprehensive treatment plan tailored to your specific condition and needs.
In our next article, we will focus on supplements which are essential for bone health and osteoporosis prevention, including more in-depth information addressing their role in osteoporosis.
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