Osteoporosis is the name of a medical condition where bones lose their strength. This makes them more likely to break or fracture. It is a common condition in people aged over 50 years of age and affects one in two women and one in five men. There is plenty that you can do to keep your bones healthy and avoid the pain of frequent fractures.
Think about your diet
Your diet plays a major role in the health of your bones. The essential elements for bone health are calcium and vitamins C, D and K. You can get this from your diet or by taking supplements.
According to the National Osteoporosis Society, your diet should include foods from all four of the main food groups which are:
– Fruit and vegetables such as kale, collard greens and broccoli
– Dairy and its alternatives
– Proteins from beans, pulses, fish, eggs or meat
You don’t need every one of the four groups every single day but you should look at your diet over the course of a week. Low-fat dairy products are especially useful in the prevention of osteoporosis because they are good sources of calcium and are often fortified with vitamin D. Oily fish, such as salmon, mackerel, tuna and sardines are also rich in calcium as are white beans and tofu.
Consuming alcohol is fine as long as you stick to the recommended limits but smoking will not help your bone strength, so get some help to give this up. If you have concerns about your bone health or any other problems with your joints or muscles you can visit a Leicester osteopath for more advice.
Exercise is the key to healthy bones
It is never too late to start exercising. If you want some initial advice or you have some aches and pains after exercising you can get advice from a medical professional such as Townosteo a Leicester Osteopath, to make sure you are on the right track.
Start gently and work at your own pace. Activities such as swimming and walking are recommended by a Leicester osteopath as exercises suitable for those with bone conditions. If you want something that is more fun you could even try dancing or aerobics!
With some sensible precautions, you can look after your bone health, starting today.