‘LOVE YOUR BONES – Protect your Future’ 20 th of October marks World Osteoporosis Day!
The World Osteoporosis Day campaign calls on the general public to take early action to protect
their bone and muscle health, in order to enjoy a good quality of life and independence in the
future. Despite the many effective treatment options, osteoporosis often remains undiagnosed and
undertreated. We’ve pulled together some of the key recommendations to build better bone
health below. If you want to know more you can access the helpful resources which are listed at the
end of this blog
Our Top Tips for Better Bone Health
Helping you reduce the risk of Osteoporosis
Eat The Right Foods!
Healthy nutrition is key to building peak bone mass and maintaining it through life. Eating foods
which contain the right nutrients from an early age can massively reduce the risk of osteoporosis
Avoid Yo-Yo Dieting/Severe Weight Loss
Being underweight increases your risk of osteoporosis. Severe weight loss diets jeopardize bone
health because your body is not getting enough of the important bone building nutrients.
Know Your Vital VITS
There are 7 key vitamins/nutrients which contribute to strong healthy bones – so make sure your
diet contains plenty of them.
Calcium, Magnesium, Vitamin D, Vitamin K, Zinc, Manganese and Boron
If you’re not sure where to get these from food sources then this link might be helpful to
Get Plenty Of Sunshine/Daylight
Vitamin D is not easily found in food but is manufactured by the body when we are exposed to
ultraviolet B rays so time outdoors in natural light, especially the winter months is so important.
Minimize your stress. Few factors cause as much damage to your bones as the major
stress hormone, cortisol. Frequent worrying or chronic stress stimulates excess
production of cortisol. Try to reduce the stress-causing factors in your life and learn
stress reduction methods to offset their negative effects.
Work On Your Balance
Practising balance strengthens your deep postural muscle and improves your reflexes – reduces the
risk of falls – reduces the risk of bone fractures! Numerous studies have proven that people with
better posture, better balance and greater muscle power are less likely to fall and are therefore less
likely to be injured.
Exercise techniques such as Pilates, Tai Chi and Yoga often incorporate postures and exercises which
can hep you improve your balance and co-ordination.
Choose somebody resistance work in your daily activity
When we exert force on bones it increases bone density so be sure to involve some resistance work
– that doesn’t mean you need to become a world heavy weight lifting champ but use your own
body weight (pushups), walking or jogging and body resistance exercises like Pilates work a treat!
The universal recommendation is that most people should aim to exercise for 30 to 40 minutes three
to four times each week, with weight-bearing and resistance exercises in the program.
BUT A new study has found that even relatively sedentary people can lower their fracture risk by
exercising just a little bit every day!
The study (Stattin et al., 2017) followed over 65,000 Swedish men and women for 17 years
and found that participants who simply walked or bicycled daily for even short periods of
time had a lower fracture rate compared with those who did not.
As long as they got at least an hour of exercise per week, these otherwise inactive people had
a 13% lower rate of hip fractures and a 6% lower rate of any fracture compared to people
who did none at all.
Of course, the more exercise, the better the results! Those with 20 minutes of walking or
cycling every day (approx 2 hours per week)— had a 23% lower rate of hip fracture and a
13% lower rate of any fracture. Pretty good return for not a lot of effort!!!
Importantly, these findings held true whether you looked at any fracture (including common,
relatively mild fractures like vertebral or wrist fractures) or the more serious and life-
changing hip fractures that everyone fears.
Whilst many see osteoporosis as an ‘old persons’ disease, the truth is that bone weakens gradually
and is often undetected until the first fracture. That’s whys it’s often referred to as the silent
epidemic. So lifestyle factors such as diet and physical activity influence bone development in
youth and the rate of bone loss later in life.
Remember. It’s never too soon to start good bone health!