Did you realise there are numerous actions you can take to fortify your bones? This becomes particularly crucial as we enter the colder months, where the risk of falls tends to rise. Sadly, many individuals only discover their low bone density and osteoporosis after experiencing a fall and fracture. According to the NHS, over 3 million people in the UK have osteoporosis, with 300,000 fragility fractures occurring annually.
However, high statistics don't mean you're destined to be part of them. Instead of waiting for an unfortunate event to occur, proactive measures can be taken. That's why we advocate keeping your bone health in mind and incorporating daily actions to support it.
In this week's blog, we delve into the importance of bone health and share three proactive measures you can take to keep your bones robust throughout Winter and beyond.
Understanding Bone Composition:
Did you know your bones are living tissues, akin to muscles and skin? They undergo constant remodeling, with bone cells building up bone tissue and other cells purposefully reducing it. By your 30s, you reach peak bone mass, after which bone density gradually decreases. The good news is, there's much you can do to slow down this process, maintaining high bone density for strength and resilience in later years.
Here are three things you can do to promote bone health, along with recommendations on what to avoid:
Weight-Bearing Exercise: Putting stress on your bones is crucial to increase bone density. The saying 'if you don't use it, you lose it' holds true for bones. NASA's health checks on astronauts post-space expeditions revealed significant bone mass reduction due to reduced gravity. Incorporate weight-bearing exercises like resistance training at least three times a week to maintain muscle tension and bone stress. This also enhances balance and coordination for daily tasks.
Vitamin D: Known as the 'sunshine vitamin,' Vitamin D regulates calcium absorption into bones. While sunlight exposure provides Vitamin D from April to September, supplementation is recommended in the UK from October to March. Include Vitamin D-rich foods like oily fish, eggs, and consider supplements if necessary.
Eat for Health: Obtain calcium and bone-density supporting nutrients like Vitamin K through a balanced diet. Green leafy vegetables, such as spinach, kale, broccoli, and calcium-rich fish with bones, are excellent sources. Limit highly processed, sugary foods, and reduce alcohol, caffeine, and fizzy drink consumption to promote bone health.
Other Considerations:
Quit Smoking: Smoking damages connective tissue in bones, increasing the risk of osteoporosis.
Taking these daily steps may seem simple, but they go a long way in supporting bone health. If you have concerns, consult your GP for bone health assessments. As your Chiropractor, we are dedicated to bone health and can provide support and adjustments tailored to individual needs. Feel free to reach out with any questions or concerns.
The content of this blog is for educational purposes and is not intended to offer personal medical advice. You should seek the advice of a qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.
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