Although osteoporosis hardly gets a mention, 1 in 3 women over 50 yrs and 1 in 5 men get it and worldwide it has reached epidemic proportions. However, don’t despair, osteoporosis can be reversed.

Osteoporosis and Bone Health

Osteoporosis - nutrition for bone healthOsteoporosis is named the silent disease as there is no pain until a fracture occurs. With both men and women the hips, spine, and wrists are the most common sites of fracture.

In fact, our bones are living tissue and constantly changing. For people who get osteoporosis, bone loss is more prominent than bone growth and this can lead to fractures, which then lead to more fractures and loss of quality of life and increased mortality.

For women, start focussing on your bones when reaching perimenopause and oestrogen levels start to waiver. Oestrogen plays a critical part in bone protection and levels drop severely when menopause is reached. Inadequate oestrogen signalling contributes to inflammation which disturbs the balance between bone formation and bone breakdown causing bone loss.

Men and osteoporosis

Men can also get osteoporosis. In fact, they are more likely to break a bone due to osteoporosis than they are to getting prostate cancer. Osteoporosis in men can start around their 50s but tends to happen later from their 70s onwards. Because of this the fracture can be more severely disabling. In men, lowered levels of testosterone and also oestrogen, can lead to osteoporosis. This can be addressed through diet and supplementation as needed.

Good Nutrition is essential

Osteoporosis - nutrition for bone healthA highly nutritious and balanced diet of vegetables and fruits, proteins, carbohydrates, fatty fish and other good fats is fundamental for tissue growth and repair of bones. Good levels of minerals and vitamins are also important, including Calcium, Vitamin D and K in particular.

Oestrogen, levels need to be maintained for women and for men, good levels of testosterone.

Blood sugar control is really important and high insulin levels and raised blood sugar levels lead to inflammation. Having increased inflammation can lead to a breakdown in bone formation.

Exercise

Osteoporosis - exercise for bone healthExercise is needed for healthy bone growth and increased muscle strength. Like muscle, bone is living tissue that responds to exercise by becoming stronger. The following are all relevant:

Weight-bearing exercise, hiking, jogging, fast walking, running, stair climbing, tennis.

Lifting weights, using elastic exercise bands, standing and rising up on your toes all help to increase muscle strength and bone development.

Elliptical training machines e.g. cross trainers, rowing machines and other machines that offer resistance are also very good.

If you are concerned about getting osteoporosis or already have osteoporosis and would like to do something about it, I would love to offer you a free 30 minute FREE CALL to see how I can help.

Contact me on 07815 111502 or email:jill@jillhyams.co.uk