We often think of fragile bones, or osteoporosis, as being something that occurs in very elderly women. It’s true that women are known to have a higher risk of developing osteoporosis in later life, but it’s not exclusive to this group. Read our advice on how you can optimise your bone health through both diet and exercise.
As bone density tends to decrease more rapidly for several years post menopause. Over time, usually after the age of about 35, our bones gradually start to decrease in density. This can lead to a condition called osteoporosis and leave the bones fragile and more susceptible to fractures or breaks, especially after trauma. Osteoporosis is usually diagnosed by a DEXA scan which measures the bone mineral density.
To reduce your risk of developing osteoporosis try to ensure that you are eating a healthy, balanced diet that is rich in calcium and vitamin D. Why not book in and have a chat with our nutritionist Zena to find out more on a healthy bone eating plan?
You can also help to reduce your risk of developing osteoporosis by exercising. Any exercise involving loading the bones will help to keep them strong and keep the density levels up. Weight bearing exercise like jogging can help to load the hips and the spine and any weight (not necessarily heavy) training can help load the wrists and arms. Shorter bursts of exercise tend to be more effective in helping strengthen the bones than prolonged periods of exercise. So how about booking in a Pilates session to use your own body weight and resistance springs to get those bones feeling stronger?
Or if you are already suffering with osteoporosis you may find it beneficial to come in for a gentle osteopathy session or a massage to help keep you feeling supple and to help keep your mobility.