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Your lifestyle has a huge impact on
how healthy your bones are, says
health writer Karen Evennett
Your bone health shouldn’t be taken
lightly. Without healthy bones to
support you, it isn’t possible to lead
an active life. While there are some
things which affect your risk of brittle
bones or osteoporosis that you can’t change,
such as your age, gender and genes, there are
some simple lifestyle tweaks that could help to
support your skeleton and reduce your risk of
falls and fractures.
Build
better
BONES
DOSE UP ON SUNSHINE
Your risk of osteoporosis is higher if you cover up all
summer, according to Sarah Leyland, Osteoporosis
Nurse Consultant at the National Osteoporosis
Society (www.nos.org.uk). “You need a healthy dose
of summer sun to make Vitamin D, which is vital for
bone health, among other things. But even if you bare
your arms and get outside most days, Public Health England
recommends that you top up with a daily 10mg (400iu)
Vitamin D supplement.”
Look for a supplement that contains Vitamin D3. Your
body absorbs this type most easily, because
it’s closest to the type it naturally
manufactures from sunlight. Fat
helps your body to make the best
use of Vitamin D, so an oil-based
supplement such as Fultium Daily
D3 (£3.99 for a month’s supply)
might be a good choice.
n Available from pharmacies.
DID YOU
KNOW?
Osteoporosis
usually has no
symptoms until a
fracture occurs
FOCUS ON CALCIUM
The mineral we all associate with
bone health is calcium. Dairy
is the most obvious source with
one 200ml glass of milk, plus a pot
of yogurt and a cheese omelette
adding up to the 700mg you
need every day.
“Be aware though,
that cheese is acidic
and eating it, along with
other animal proteins,
can rob you of more
calcium than it provides,
Do the calcium maths
One tin of
sardines
(200mg)
so try not to eat it every day,” says
nutritionist Marilyn Glenville
author of Osteoporosis – how
to prevent, treat and reverse
it (£10.99, Kyle Books, www.
marilynglenville.com). Instead,
choose organic live natural yogurt
which is alkaline and has the
advantage of being full of bacteria
that is beneficial to your body.
“Make your body more alkaline
and calcium-friendly by eating plenty
of fruit and vegetables,” says Marilyn.
stay strong
A portion of 10 almonds
Two dried A small tin of A portion
+ + + + + = 700mg
basmati rice
(50mg
figs (100mg) baked beans
of tofu
(50mg)
(100mg)
(200mg) of calcium
WATCH WHAT YOU
DRINK – AND WHEN
“Caffeine, alcohol and sugar
are all acidic and lead to
calcium being leached from
your bones,” says Marilyn.
“Phosphoric acid in fizzy
drinks also tells your body to
release calcium from bones.
“Tea is not as bad as coffee
bone-wise, but the tannin
binds to calcium and other
minerals in your digestive
tract, preventing you from
absorbing them.
“Wait at least an hour after
mealtimes before having
a cuppa.”
WALK THIS WAY
Walking counts as weight-bearing
exercise, making a demand on your
skeleton and also working against
gravity. “This helps to build bone
density,” says Marilyn. “If you want
to do something more vigorous, try
jogging, dancing, step-climbing or
cross-training.”
Swimming doesn’t have the same
bone-building effects as weightbearing
exercise because the water
is taking your weight for you, but it
can help to strengthen your back,
and that’s important to prevent rib
fractures. “Yoga and pilates are worth
trying because they keep you flexible
and strengthen the core muscles in
your abdomen, another way of keeping
your balance,” says Marilyn.
If you already have osteoporosis you
may be nervous about exercising in case
of a fracture. But it’s important for your
overall health and your bones to stay active.
700mg of calcium is the amount
you need in your diet every day
AVOID
SPINACH
AND
RHUBARB – BOTH
CONTAIN OXALIC
ACID WHICH
REACTS WITH
CALCIUM IN
THE DIGESTIVE
SYSTEM AND
STOPS IT
BEING
ABSORBED”
DID YOU
KNOW?
1 in 2 women
over 50 will break a
bone as a result of
osteoporosis
Walking and Tai Chi are ideal activities.
Avoid workouts that put stress on your
bones – these include high-impact activities
such as running or aerobics. Avoid jarring
or twisting your body, lots of bending and
abrupt or sudden movements.
YOURS n EVERY FORTNIGHT
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