How to build stronger bones
Invest in your bone health now, future you will thank you!
Most people know about the role of calcium & vitamin D, but did you know that hormones & lifestyle can influence bone health too?
If you are concerned about your bone density, ask to be referred for a DEXA scan
MOVEMENT
Wolff’s Law: our bones adapt to the amount of force that is placed on them, so the more you load your bones, the stronger they get. So exercise that involves running, jumping, dancing, etc, helps you to build stronger bones. You may also have stronger bones on your dominant side if you load that side more!
LIFESTYLE
Smoking: slows down bone formation, as well as generally slowing down your overall healing time.
Alcohol: also slows down bone formation, & can disrupt hormone levels that increase bone break down.
Medication: some medication, for example some cancer-fighting drugs can decrease bone density - talk to your doctor if you are concerned.
Weight: people with a history of eating disorders may have weaker bones. This can be caused by a lack of nutrients, hormonal disruptions, as well as muscle weakness decreasing bone loading. Obesity can sometimes increase bone density, however, in some people their bones are adversely affected. This is again, may be down to hormonal changes.
DIET
Calcium: most of our calcium is stored in our bones - we need it to build and maintain bone strength. Make sure your diet includes dairy foods and/or green leafy vegetables. You can also buy food and drink that has been fortified with calcium.
Vitamin D: obese people, people with darker coloured skin, those who don’t spend much time in the sun, are pregnant or breast-feeding, or are aged 65+ are more likely to be deficient in vitamin D. This makes it harder for our bodies to absorb calcium. It can be difficult to get enough vit D from diet and sun exposure alone - so it may be worth taking a supplement.
Hormones
Hormones such as oestrogen & testosterone are vital in maintaining bone health. Did you know that women can lose around 10% of their bone mass in the first 5 years after menopause? Talk to your doctor about the possible benefits of Hormone Replacement Therapy (HRT).