As Halloween approaches and skeleton decorations start to pop up everywhere, it’s a timely reminder to think about our own bones - especially as we age.
The Lifespan of Your Bones
Our bones are made of collagen and minerals, primarily calcium, which give them strength and rigidity. They reach peak density in your 20s, but after that, they gradually begin to lose strength. By the time we hit middle age, the breakdown of bone tissue happens faster than new bone is formed, which leads to thinner, weaker bones.
For women, this process speeds up after menopause. Shockingly, while only 2% of women in the UK are osteoporotic by age 50, this figure skyrockets to nearly 50% by the time they reach 80. In 2021, two million women in England and Wales were living with osteoporosis, according to the National Institute of Clinical Excellence (NICE). Other factors that increase your risk include diabetes, hypothyroidism, and chronic diseases of the lungs, kidneys, or liver. Certain medications, such as steroids, antidepressants and epilepsy treatments, also contribute to bone loss.
What Are the Risks of Osteoporosis?
A third of women and a fifth of men will suffer an osteoporotic fracture in their lifetime. Often, these fractures go unnoticed, especially in the spine, leading to chronic back pain, loss of height and kyphosis (a hunched back). But it’s hip fractures that pose the biggest threat - 50% of those who break a hip will suffer permanent disability, and 20% will not survive.
Good News for Your Bones!
While we can’t stop the natural decline in bone density, we can slow it down. Building strong bones early in life will help cushion the impact later on, and if you're already "over the hill," there are steps you can take to protect your skeleton from further damage.
Fill Up On Your Greens: Your grandmother was right - leafy greens like broccoli, kale and Brussels sprouts are rich in calcium, vitamin C and other micronutrients essential for our bodies’ production of collagen.
Include Protein In Your Diet: Too little can reduce calcium absorption from the diet but don’t overdo it, as too much creates an acidic environment which encourages release of calcium from bones to restore the body’s acid/base balance.
Get Your Vitamins: Vitamin D is especially important for calcium absorption and is best produced naturally by the skin in response to natural UV light. This is one of the many reasons it is important to get some outdoor activity in each day, if at all possible.
Work Your Body: Resistance training, using weights or practices where the resistance comes from using the weight of our own bodies (yoga or Pilates) have been shown to help reverse bone loss.
Eat Enough: Calorie restriction forces the body to use calories more efficiently, putting on hold vital but non-urgent tasks, including bone maintenance. Athletes who maintain a low weight to gain advantage in their sports, such as elite cyclists, have been shown to develop osteopenia (the precursor to osteoporosis) despite their heavy training schedules.
Don’t Over-Indulge: Being overweight can also be a risk factor, so try to maintain a healthy weight, long term. Keep your alcohol and caffeine consumption to under three units or three cups of coffee per day is also recommended.
Don’t Smoke: It accelerates bone loss. Simple.
Consider HRT: If you are peri- or post-menopausal, speak to your GP or a menopause specialist. It can help slow bone loss and protect against osteoporosis, especially if menopause starts early.
Strong Bones, Strong Future
The good news is that these habits to prevent the development of osteoporosis are very achievable and you can start putting them into practice today. Not only will you notice an improvement in your general sense of wellbeing in the short term, but these measures will also help maintain
your strength, general health and fitness, allowing you to maintain physical independence for the rest of your life.
So perhaps instead of thinking of Hallowe’en as a kids’ Trick or Treat sugarfest, all those skeletons should remind us of the importance of keeping our own bones in good shape and preventing the scary consequences that might happen if we don’t.
Very interesting and informative.