It is a sad fact of life for many of our ageing population that our bones will thin, causing discomfort and pain. Bone loss can result in Osteoporosis (porous bones), and some bones may even fracture.
The Good news: There is plenty you can do to keep your bones healthy & strong.
Healthy bones depend on more than calcium and Vitamin D. “We now know that many nutrients are essential to maintaining bone,” says Katherine Tucker RD, PhD, chair of the department of health sciences at Northeastern University in Boston. “Unfortunately the diets of many older people fall short on some of these nutrients” says Tucker. “So even if they’re getting calcium and vitamin D, they’re still losing bone.” Research points to key roles for protein, vitamin B12, magnesium, vitamin C and other nutrients for bone health.
So, a diet rich in whole foods is an essential part to getting more of the nutrients needed to keep bones healthy. Whole foods include;
ü Nuts
ü Beans
ü Whole grains
ü Fruit
ü Vegetables
All of the above are full of natural nutrients, and Tucker suggests that fruits & vegetables are just as important as dairy products for bone health.
Some Bone Health Tips:
4 Get enough calcium & vitamin D in your diet
4 Eat a diet rich of whole foods (listed above) for extra essential nutrients
4 Be physically active - include weight bearing exercises e.g. Walking (seek advice from a professional before using any kind of weights)
4 Talk with your Doctor or Pharmacist about the medications you are taking. Some may increase the risk for osteoporosis or increase thinning of the bones
4 Talk to a Calanna Pharmacy Naturopath about the correct Supplements that can be introduced into your diet
Another way to see if your bones are healthy & strong is to get a Bone Density Test.
Conducted Australia wide, testing is recommended for women 40 plus and men over 50, or anyone over the age of 20 who would like information about their bone health with a view to reducing risk of age related progression toward osteoporosis.
Australian Bone Density Testing Centre is committed to fighting osteoporosis and promoting bone health, and can be contacted on 03 9822 0044 or 1800 640 544, or email info@bonedensitytesting.com.au.
Sources: Katherine Tucker RD, PhD, Northeastern University, Australian Bone Density Testing Centre
“1 in 2 women and 1 in 3 men over the age of 60 will have an osteoporotic fracture”
Osteoporosis is often referred to as the ‘Silent Disease’. This is because osteoporosis usually has no side effects or symptoms until a fracture happens, due to brittle & fragile bones.
Osteoporosis occurs when bones lose minerals, such as Calcium, more quickly than the body can replace them, leading to a loss of bone thickness. You may ask “Can all bones be affected?” The answer, any bone can be affected, however, the most common sites for osteoporosis to develop are in the hip, spine, wrist, ribs, pelvis and upper arm. Osteoporotic fractures can lead to changes in posture, chronic pain, disability and even loss of independence. About 50% of people who have had one osteoporotic fracture will have another, as the risk increases with each new fracture.
Risk Factors for osteoporosis
— Any family history of osteoporosis & fractures
Certain conditions & medications such as;
— Cortico-steroids (commonly used for Asthma)
— Rheumatoid arthritis
— Over-active Thyroid or parathyroid glands
— Coeliac disease & other chronic gut conditions
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Everyone should get regular Blood Pressure tests, but even more so if you have;
4 A History of High Blood Pressure
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4 Are Pregnant
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