Osteoporosis is a bone disease that develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes. This can lead to a decrease in bone strength that can increase the risk of fractures (broken bones).
Osteoporosis is the major cause of fractures in postmenopausal women and in older men. Fractures can occur in any bone but happen most often in bones of the hip, vertebrae in the spine, and wrist.
Osteopenia is when your bones are weaker than normal but not so far gone that they break easily, which is the hallmark of osteoporosis.
Your bones are usually at their densest when you are about 30. Osteopenia, if it happens at all, usually occurs after age 50.
Our bones are a dynamic tissue, they respond to changes in loads by changing its mass, structure, or strength to withstand future loads to prevent fracture.
Now, what can be done to prevent all of that or maybe to improve the condition?
The answer is simple eat well and exercise. Well, if people did these two things the world would be a better place 😊.
Diet.
What changes can you make to improve your bone health?
Eat foods containing magnesium (leafy greens, nuts and seeds, dark chocolate, avocado, whole grains) and zinc (pumpkin seeds, beef, shrimp, spinach).
Get more omega 3s in your diet from fatty fish, flaxseed, chia seeds or an omega 3 supplement.
Avoid going on a low calorie diet 1000 calories a day– this can be harmful to your bone health and it will lower your muscle mass.
Make sure to have enough protein in your diet 1,2g-1,8g per kg of body weight.
Get you vit D3 levels checked and supplement in necessary.
Eat calcium rich foods – cheese and yogurt (there are lactose free options also available), poppy, chia, sesame seeds, sardines when eaten with bones, beans, lentils, whey protein, dark leafy greens (kale, spinach)
Milk (cows, goats)
Exercise.
I would tell everyone to lift weights and that would be a great idea but not everyone likes it, unfortunately. Whatever form of exercise you choose to do you need to enjoy it, so you can keep doing it.
Best thing to do is to exercise before your hit your 30s to build strong bones for the future, but if you are starting late there is still hope, just find something you like.
There are loads of things you can do: lifting weights, running, cycling, swimming, tai chi, Pilates, yoga, join a martial arts club (after the pandemic), there is a lot of body weight exercises you can do whenever you are (home, business trip, in a park), take a break from work every 45min and do a couple of push ups and squats.
There is always something that can be done to improve, even if its 1% a week or month.
If you have any nutrition related question or you wish to book a 1 to 1 nutrition consultation give me a shout.
All the best
Seb