The cooler weather will soon enough be instilling a chill in our bones, but there’s no reason why we can’t strengthen them before then, writes Jason Osborne
Brittle bones, or ‘osteoporosis’, is the most common bone disorder to occur. It’s most common in older, post-menopausal females, but it can affect adults of any age or gender. Reduced bone mass and increased bone porosity (the amount of bone not occupied by bone tissue) are the main symptoms, which means that bones lose strength and become more susceptible to fracture.
Because of this, osteoporosis is often left undiagnosed until later life, when a fracture brings it to attention.
In Ireland, it’s thought that around 200,000 adults have osteoporosis. It’s further estimated that one in two women over 50 and one in five men over 50 will endure a fracture as a result of osteoporosis in their lifetime.
With this in mind, what can be done to prevent, or mitigate, these effects? Oftentimes it’s the case that we don’t appreciate something until it’s gone, and nowhere is this more apt than with our health. It’s just the same with our bone health – our ability to walk, run, lift and even stand is compromised if our bone health suffers, so it’s worth taking into consideration the lifestyle choices that affect it.
Cycle
Just as with our skin, our bones are in a constant cycle of breaking down and building up, with all of our bones being totally remodelled every 10 years.
Many factors can negatively impact this process, which can lead to osteoporosis. Some of these are the usual suspects; smoking, excessive alcohol and caffeine consumption, a sedentary lifestyle, low body mass and, of course, a poor diet, especially one with a low calcium intake and a vitamin D deficiency.
The majority of instances come about as a result of lifestyle choices, things within our control, but not all of them. Some chronic disorders or medical conditions, as well as some medications (such as steroids) can also result in brittle bones.
If some of these things are outside of our control, more of it is within it, as mentioned. There are a number of natural ways to build healthy, strong bones while you can. Particularly for younger people, it’s important to put these stable foundations in place early on – peak bone density is reached around the early 30s, so having a good base to work with for the rest of your life is invaluable.
Perform strength-training, weight-bearing exercise
Getting moving is rarely unhelpful when it comes to maintaining general good health, and it’s also the case when it comes to building up your bones. The best kind of exercise for bone health is weight-bearing or high-impact exercise – both of which promote the formation of new bone.
It’s good for both children and adults, with studies in children noting that this kind of activity boosts the amount of bone created during the years of most bone growth. Similarly, studies in older men and women have shown its effectiveness in preventing bone loss, with older men and women who performed weight-bearing exercise showing increases in bone-mineral density, bone strength and size.
This exercising need not be anything extensive or extravagant – it can take the simple form of walking or jogging on the spot for at least 30 minutes a day.
Consuming calcium
Calcium is the most essential mineral when it comes to bone health, being the main one found in your bones. Because of the aforementioned cycle of bone breakdown and build-up, it’s important to consume calcium daily to supplement the process.
Calcium received naturally through your diet is the ideal as it’s better absorbed, but supplemental calcium can be used too to reach the recommended daily intake (RDI) of between 1,000 and 1,300mg (the precise amount depending on your age, teens requiring around 1,300mg, older women around 1,200mg, the rest of us needing around 1,000mg).
This can be achieved by consuming a few portions of dairy throughout the day, with a glass of milk, cheese and yoghurt each containing about 200-250mg of calcium. There are other good options though, such as green vegetables, beans, nuts and oily fish.
It’s worth noting that the amount of calcium your body absorbs at a given time can vary greatly, so it’s a good idea to spread your calcium intake throughout the day.
Avoid low-calorie diets
Dropping below a bare minimum of calories isn’t a good idea, especially if your goal is to develop your bone health and strength.
It can slow down your metabolism, and cause weight loss, which after a certain point is detrimental to bone development. Some studies have shown that diets providing less than 1,000 calories a day can lead to lower bone density in people of every weight category.
To build strong bones, and keep them strong, a balanced diet that provides at least 1,200 calories per day is to be aimed for, and should include lots of protein and foods full of vitamins and minerals.
Vitamin D
I wrote a column earlier in the year proclaiming the virtues of vitamin D, and not only because of its beneficial effects in relation to Covid-19. It is also important when it comes to bone building and maintenance, as it’s required for the gut’s absorption of calcium.
Supplementing with at least 800 IU per day is recommended for those with osteoporosis, with a higher dosage of 2000 IU per day recommended during the winter months.
As is often said on these pages, maintaining good health is sensible practice at any time. Your bones will thank you for taking some simple steps to ensure they’re strong and healthy to weather the winter.
