Want to know how to keep your bones healthy? No matter how nimble you may feel now, the risk of osteoporosis increases as we age
“During childhood and adolescence, bones are still growing,” says Dr Keay, sport and dance endocrinologist, emeritus clinical lecturer at University College London and author of the book. until you reach peak bone mass in your early 20s. Hormones, health and human potential.
when you reach peak bone mass, you start to lose bone a little faster than you gain it
‘This is when your bone mineral density is at its highest. When you’re young, your body makes new bone faster than old bone breaks down. However, once you reach peak bone mass, you will begin to lose bone a little faster than you would have gained.
‘The higher your peak bone mass, the more likely you are to protect against osteoporosis (weak, brittle bones) and osteoporosis (when bone mineral density is lower than it should be) in later years This.
READ MORE: Are you at risk for osteoporosis? 3 ways to keep your bones healthy
‘Factors that can disrupt hormonal function during puberty and any time during your reproductive years – can include eating disorders such as anorexia, diet, nutrition poor or even over-exercised, leading to irregular or missed periods (amenorrhea) and low estrogen levels,” says Dr. Keay.
‘If left unaddressed, this can have an adverse effect on maximal bone mass.
your entire skeleton is ‘recycled’ every 10 years or so
‘The good news is that bone is an active tissue and around 10% of the skeleton is remodeled annually. This means your entire skeleton is ‘recycled’ every 10 years or so.
‘So even if you weren’t healthy as a teenager, you can still improve your bone health by making healthy lifestyle changes now.
3 signs that your bones are not as strong as usual
#1 Joint pain
“A common sign that your bones are not as healthy as they should be is joint pain,” says Jonathan Miles. Orthopedic consultation Surgeon at Wellington Hospital.
‘Weak joints are a clear sign of poor bone health. For example, ongoing hip pain, which can lead to difficulty walking and cause sleepless nights, is a sign that your hip may need to be replaced.
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#2 You are getting shorter
“Everyone shrinks with age, an average of 1 inch as the discs between the vertebrae collapse,” says Jonathan Miles.
‘But, if you’re shrinking more than this, it could be a sign of osteoporosis. This is a common bone health condition that makes bones weak and prone to fracture. Symptoms include stooped posture and fragile bones.
‘Women are more at risk from menopause when estrogen levels drop. Before osteoporosis, many people were diagnosed with osteoporosis.
Symptoms include stooped posture and fragile bones
‘This is when bone density is lower than it should be, but not severe enough to be considered osteoporosis. Osteoporosis does not always lead to osteoporosis’.
If your doctor suspects you may have osteoporosis, he or she will refer you for a bone density test (DEXA).
#3 Soreness
“While occasional aches and pains are normal, if they become frequent it’s important to get checked out by a doctor,” says Jonathan Miles.
‘It could be a sign of vitamin D, calcium deficiency, or a sign of poor bone health. Vitamin D deficiency causes rickets in children and osteomalacia in adults.
‘If you have darker skin, or less exposure to sunlight, you should consider taking a vitamin D supplement during the winter months.
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Care for your bones in your 20s and 30s
Bone health should be relatively stable in your 20s and 30s.
“However, as hormones continue to influence bone health, any imbalance in lifestyle choices will have a knock-on effect,” says Dr.
‘For example, excessive exercise, poor nutrition, stress and insufficient sleep can disrupt the hormone network involved in oestradiol production.
‘The good news is that during pregnancy, when estrogen levels are high, it promotes bone health.
Excessive exercise, poor nutrition, stress and insufficient sleep can disrupt the hormonal network
Exercise regularly. Strength-bearing and weight-bearing exercises such as walking, dancing, yoga, and weight training (for example, using dumbbells or your own body weight are all helpful for improving bone density.
Track your time for any changes (eg, irregularities, omissions) as this may indicate a hormonal imbalance that should be checked.
Take nutritional supplements and herbs May help treat hormonal imbalances that can cause irregular periods. Essential nutrients for healthy hormones include: magnesium, zinc, selenium, essential fatty acids (e.g. evening primrose oil, flaxseed oil), omega 3 fatty acids (e.g. fish oil) , B vitamins, antioxidants A, C and E and chromium.
Keeps blood sugar in balance. This will help keep hormones in balance. Eat complex carbohydrates, small amounts of protein (eg, chickpeas, lentils, chicken, fish, lean meat, nuts) at each meal. Avoid processed foods.
Avoid sugary soft drinks. A recent meta-analysis (Journal of Nutrition 2021) has shown that the consumption of sugar-sweetened beverages (e.g., colas, carbonated soft drinks, carbonated beverages, etc.) in the lower bone. Added sugars, phosphoric acid, caffeine, and acidity can all affect bone metabolism by disrupting calcium absorption and increasing urinary calcium excretion.
Drink bone-strengthening functional foods including calcium (1000mg) vitamin D3 (at least 10mcg/400 iu).
Try: Healthspan Complete Osteo, £18.95 which contains calcium, magnesium, vitamin D3, zinc, copper and boron.
Take care of your bones in your 40s
“As you enter your 40s, hormone production begins to slow down, including estrogen and oestradiol, as well as growth hormone (GH), which are key players in health,” says Dr. Keay. of bones.
‘This results in a 0.5 per cent decrease in bone mass density annually. Your best strategy, especially if you’re perimenopause, is to review your diet, exercise, and sleep habits. By improving your lifestyle choices now, this will help protect your bone health in the future’.
Maintain a healthy weight. ‘Try to maintain a healthy, stable weight,’ says Rob Hobson, Head of Nutrition at Healthspan.
Research shows that being underweight increases the risk of osteoporosis and osteoporosis (the stage of bone loss before osteoporosis).
Being overweight or obese is associated with an increased risk of fracture. Consistent weight gain and loss (yo-you dieting) also seems to be associated with bone loss.
women who slept 5 hours or less per night had a 22% lower risk of bone mineral density
personnel. ‘If you are going through early menopause (age 40 – 45), you may benefit from using hormone replacement therapy (HRT), at least until the average age of menopause, to increase hormone levels and minimize the impact of bone loss,’ Dr. Keay said.
If you don’t want to go the HRT route, consider herbal supplements like black cohosh and red clover.
Sleeping enough. A recent study (Journal of Bone and Mineral Research, 2020) found that women who slept 5 hours or less per night had a 22% lower risk of bone mineral density and a lower risk of osteoporosis. 63% higher in hips than women who slept less than 5 hours a night. Women sleep seven hours a night.
Nourish your hormones for healthy bones. Eat fresh vegetables and fruits, at least five servings a day, oily fish twice a week, good quality meats, healthy fats (avocados, nuts, olive oil), seeds, whole milk and yogurt (or milk substitute). Eat protein with each meal (eg, quinoa, fish seeds).
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Take care of your bones in your 50s
Menopause usually occurs between the ages of 45 and 55, with 51 being the average age in the UK. This is when you stop menstruating.
“The drop in estrogen levels after menopause means your bones no longer regenerate at the same rate,” says Dr.
‘As oestradiol declines during menopause, bone mass decreases by an average of about 5% per year. This means your bones weaken over time, and this can put you at increased risk for osteoporosis and bone deficiency.
Menopause usually occurs between the ages of 45 and 55, with 51 being the average age in the UK
‘It’s never too late to minimize your risk. You just need to be extra vigilant and make sure you’re doing everything you can to optimize bone health through diet, exercise and lifestyle.”
Herbs. If you want to go the natural route, consider taking an herbal supplement that can help your body adapt to the hormonal changes during menopause.
‘When buying an herbal medicine, it’s important to look for products with the THR logo on the packaging,’ revealed Dr Middleton, Pharmacist and Director of the British Herbal Medicines Association.www.bhma.info).
‘This logo guarantees that it is of high quality and safe, has been authorized for sale by the UK’s MHRA and therefore contains the right herbs and medicinal dosages for maximum benefit’.
Should you go on the HRT?
‘This is a very personal choice. HRT is usually only prescribed if you have menopausal symptoms, e.g. hot flashes, night sweats, severe mood swings, etc.,’ Dr Keay said.
‘But we do know that it also has a positive effect on helping to prevent osteoporosis.
HRT is not an option for all women, so discuss it with your GP or ask for a referral to a Menopause Clinic or find a specialist in menopause, Dr. gynecologist.
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