Preventing osteoporosis and protecting bones

Osteoporosis symptoms often lie hidden and undetected until a sufferer fractures a bone.

Making certain lifestyle changes can help to reduce osteoporosis risk, while some nutritional supplements may also help to prevent it.

Every 20th October is World Osteoporosis Day, an annual event that aims to raise awareness of prevention, diagnosis, and treatment of osteoporosis and other bone conditions.

Osteoporosis is a condition that causes bones to become less dense, meaning that they weaken and are more susceptible to fracture and breakage. The most common fractures are in the hips, wrist, spine, or arms.

Risk factors

Certain factors may make you more likely to suffer from osteoporosis:

• Age – as we grow older, bone density decreases. Those over the age of 40 are more likely to suffer.
• Menopause – Hormonal changes when women go through the menopause mean lower levels of oestrogen, which is essential for healthy bones.
• Family history – Osteoporosis can be a genetic condition that is passed down between generations.
• Illness – Some conditions such as thyroid diseases can affect hormone levels and decrease bone density.
• Gender – Women lose bone material more rapidly than men. In the UK more than 2 million women are thought to have osteoporosis.

Bone health basics

Our bones continually repair and reconstruct themselves through a process called bone turnover. Following a healthy lifestyle can help to ensure that this process runs as smoothly as possible.

However, as we age bone turnover becomes imbalanced, and the process of bone construction naturally slows, meaning that we are more at risk of the symptoms of osteoporosis.

Bone loss factors

As well as natural causes, certain lifestyle habits can prove to be risk factors for osteoporosis by accelerating the loss of bone density:

• Smoking – The toxins in cigarette smoke prevent bone construction cells from working effectively.
• Drinking – Excess alcohol intake can damage the skeleton and put you at higher risk of breaking a bone.
  

Dietary guide

Eating a healthy diet is key to preventing osteoporosis. Try to eat plenty of fresh fruit, vegetables, and whole grains to provide the essential nutrients for bone health. Some dairy foods should also be present in the diet as they provide calcium.

Certain products should form only a very small part of your diet:

• Salt – Taking too much salt can cause harm to the bones, because it weakens them by causing calcium loss. Don’t exceed the recommended daily allowance of 6g of salt.
• Caffeine – Similarly to salt, drinking too much caffeine can also cause calcium to be drawn away from the bones.
• Soft drinks – Many soft drinks contain phosphoric acid, which can reduce bone strength by increasing the passing of calcium from the body through urination.

 Supplements for stronger bones

• Calcium & vitamin D – Calcium is required to build strong bones.  As people age they require higher quantities of calcium, meaning supplementation becomes important. Vitamin D is essential for the absorption of calcium into the body.
• Magnesium – Around 50% of the magnesium in the body is found in the bones. Magnesium works in the bones by converting vitamin D into the active form, which helps to absorb calcium and maintain and strengthen the bone structure.

Exercise is key

Exercise is an effective form of prevention from osteoporosis.

In particular, weight bearing activities (those where you support your own body weight) are beneficial. Weight bearing exercise includes running, jogging, aerobics, and racquet sports.

They help by strengthening the muscles, ligaments and joints that support the body’s bone structure, so it is important not to ignore the importance of exercise when it comes to preventing osteoporosis symptoms.