Health advice - Bone health

Osteoporosis is a condition in which the bones become thin and weak, and prone to fracture, particularly in the hips and spine. It usually occurs after the menopause, when levels of hormones which help keep bones strong are reduced. Osteoporosis is traditionally considered a women’s disease, but it can also be found in men, although normally to a lesser degree.

Our bones are constantly changing, breaking down and restoring themselves. Cells called osteoblasts are responsible for making bone, and cells called osteoclasts are needed to remove old bone as its minerals are absorbed for use elsewhere in the body. If the osteoclasts break down the bone more quickly than it is replaced, the bone can become less dense and is more likely to break easily.

What are the risk factors?

Heredity

• It is now believed that heredity plays a part in osteoporosis, so it is important to be aware of any cases in your family.

Lack of exercise

• You need to do some weight-bearing exercise to encourage your bones to maintain their density.

Premature menopause

• Oestrogen, one of female sex hormones, helps protect the bones from being dissolved too quickly. Low levels of oestrogen in premature menopause has been linked to a greater risk of osteoporosis.

Smoking

• Smoking can reduce bone mass by up to 25%. It can also disrupt the normal female hormonal pattern and therefore increase the osteoporosis risk.

Digestive problems

• A well functioning digestive system is crucial for the prevention of osteoporosis. As we age we produce less stomach acid and this can interfere with the proper absorption of calcium and other nutrients essential for bone health.

Too much salt

• Salt can increase calcium loss from the body. Cutting down salt intake can help reduce osteoporosis risk.

Caffeine, sugar and alcohol

• These all have a similar effect on bone health as they cause extreme changes in blood sugar levels. Blood sugar fluctuations in turn stimulate adrenal glands to release adrenalin. . It is important that adrenals are not overworking producing adrenalin and other stress hormones as in menopause they are needed for supporting oestrogen production once the ovaries are producing less of the hormone.
• Excess sugar can also cause inflammation which has been found to increase the osteoclast (bone-breaking) activity.

Acid forming foods

• Acid forming foods are meat, refined carbohydrates such as white breads, cakes and any type of sugar as well as tea and coffee.
• They all force body to compensate by withdrawing calcium from the bone to re-alkalise the system.

What you can do to help?

Lifestyle

• Exercise for 30 minutes at least 3 times a week. Try rebounding, skipping, walking, dancing or anything that creates an impact.
• Stop smoking.

Diet

• Avoid added sugar and salt in the diet.
• Eat red meat maximum of 2 times a week and add more vegetarian protein sources to your diet such as beans, lentils and tofu. They are all alkalising and good for your bone health.
• All fresh fruit and vegetables are also alkalising and you should aim to consume at least 5 portions daily.
• Increase your intake of green leafy vegetables, fish, almonds and sesame seeds which all contain more calcium than milk.
• Eat oily fish 3 times a week and snack on nuts seeds. These all increase your intake of essential fats which are important for hormone health and can help control inflammation.
• Boron, found in apples, pears, grapes, peaches, soya beans, almonds and hazelnuts assists body’s uptake of calcium.

Supplementation

• Support your digestion with digestive enzyme and check your stomach acid levels to see if you need to supplement to increase mineral absorption.
• Vitamin D is important for calcium absorption. It is made in the skin when exposed to sunlight, but supplementation is recommended as few of us get enough sunlight for sufficient production.

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