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| ORTHOPAEDICS|
are over 230,000 fractures every
year as a result. Although commonly
associated with post-menopausal
women, it can also affect men,
younger women and children.
Until the age of around 30, a
healthy body is actively laying down
calcium in the bones, so it's important
to do what you can to build bone
density during this time.
From about 35 onwards, you
naturally start losing bone density, and
it's harder for your body to lay down
calcium - so the sooner you begin
taking steps to build up your bones,
the better. However, the same
methods you use to build bone density
will also help to slow down its loss,
so it's never too late to start looking
after your skeleton. Here's the plan...
'CALCIUM-RICH
FOOD IS VITAL
FOR BUILDING
UP BONES'
F EED Y OUR BON ES
Eating plenty of calcium-rich foods
is vital for building and maintaining
bones. Foods that are rich in calcium
include dairy products (milk, cheese,
yogurt), dried fruit, tofu and plenty
of green leafy vegetables.
If you struggle to get enough
calcium in your diet - for instance,
if you're dairy intolerant or vegan
- try eating calcium-enriched foods
such as bread, cereals, orange juice
and lots of soya products.
'The best sources of calcium,
though, are dairy products,' says
Alana MacDonald, a dietician.
'However, it's true that lower levels
of calcium can be found in leafy
vegetables such as spinach, cabbage
and broccoli, as well as pulses and
beans, such as red lentils, chick peas,
soya beans and kidney beans.'
For calcium to be properly
absorbed, you also need good levels
of vitamin D. The body produces its
own vitamin D in the presence of
sunlight, and it's also found in fish
oils, eggs, brown rice and lentils.
Many calcium supplements
include vitamin D to aid absorption,
and studies have shown that a daily
calcium and vitamin D supplement
can reduce your risk of a hip
fracture by over 20%. Good levels
of phosphorus and magnesium are
also important for calcium absorption.
'Vitamin D, also known as the
"sunshine vitamin", is mainly gained
from direct exposure of the skin
to sunshine,' says Alana.
'It's much harder to get your full
vitamin D requirement from food
alone, but oily fish is a good source.
For magnesium, rich sources include
green vegetables, nuts and seeds.'
The menopause connection
The decline of oestrogen after the menopause rapidly accelerates bone loss
in women, as the sex hormones play a major part in helping your body
absorb calcium and remodel your bones. Post-menopausal women are the
most common sufferers of osteoporosis - nearly half of all women over 50
suffer a fracture, mainly due to weakened bones. You're at even greater
risk if you have an early menopause. However, taking the steps described
in this plan will help to slow down the loss, so continue to watch your diet
and keep up the exercise. HRT offers some protection from osteoporosis by
delaying the decline of oestrogen in your body, so discuss this with your GP.
If you struggle to get all the nutrients
you need from your diet, you may want
to consider taking supplements - but
check with your doctor first.
'Your doctor can refer you to a
dietitian to ascertain your individual
needs,' says Alana. 'Supplements
obviously tend to work better
alongside changes to diet and lifestyle.'
TAKE T HE W EIG HT
Regular sessions of weight-bearing
exercise is known to help build and
maintain bone tissue - but don't
worry, this doesn't have to mean
lifting weights in the gym (although
that's good, too!). Weight-bearing
exercise is any activity that involves
supporting your own body weight
- try hillwalking, running, dancing,
aerobics or tennis. Swimming or
cycling don't count, as the water
or bicycle carries your weight.
D IT C H T H E TO X I N S
Do at least 30 minutes of weightbearing exercise, five times a week.
Giving up smoking and keeping
your alcohol intake low also help to
protect your bones. Avoid drinking
tea and coffee with meals, as this
interferes with the absorption of >
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