As the coldest months of the year approach, the Royal Osteoporosis Society (ROS) has shared a four-point checklist to help people look after their bone health this winter and beyond. Bone health peaks around the age of 30 before naturally declining with age, particularly for women around the menopause.
More than 3.5 million people are estimated to have osteoporosis, which causes half a million broken bones every year in the UK. Kirsty Carne, specialist osteoporosis nurse at the ROS explains the four things you can to to reduce your risk of serious problems.
1. Consider taking a daily vitamin D supplement
While we often focus on the role of vitamin D in boosting immunity levels in the season of coughs and colds, it is also crucial for keeping our bones and muscles strong.
Ms Carne said: “While many people can get enough vitamin D from sunlight during the summer months, from the end of September to the beginning of April everyone should consider taking a daily vitamin D supplement.
“This is because the sun in the UK isn’t strong enough at that time of year for our bodies to make sufficient vitamin D.” The Government also advises everyone to take vitamin D supplements between October and early March.
2. Include calcium and vitamin D-rich foods in your diet
Although it is difficult to get enough vitamin D through diet alone, food sources include oily fish such as salmon, mackerel and herring, eggs, red meat, and fortified foods including some breakfast cereals, yoghurts and breads.
Calcium is also important because it gives your bones the strength and hardness they need to cope with everyday activities, according to the ROS.
Foods that are a good source of calcium include dairy products like milk, cheese and yoghurt, and leafy green vegetables such as broccoli and cabbage. But not spinach — while spinach contains high levels of calcium, the body cannot digest it very well.
Some fruits including oranges, satsumas and dried figs contain calcium, and it is also found in white pitta bread, pasta, rice, and fish such as sardines and mackerel.
Most adults need 700mg of calcium a day, including if you’re pregnant, the ROS advises. People who are at risk of osteoporosis or taking medication for it may be advised to increase their intake to around 1,000mg of calcium a day.
3. Stay active with regular impact exercise such as brisk walking
Exercise can also help to strengthen bones, making them less likely to break. It is important to build up exercise for your bones gradually based on your fitness levels and muscle strength.
Ms Carne said: “Impact exercise, which can be something as simple as a brisk walk, helps to maintain bone strength, while strengthening our muscles which can also help us stay active and independent.”
Other strength exercises include using resistance bands or weights such as dumbbells. Everyday activities including carrying shopping bags and gardening can also help make your muscles and bones stronger.
4. Keep bone health on your wellbeing radar, even when sunshine is in short supply
Ms Carne said: “Winter is a really good time to think about some of the simple things we can all do to look after our bones. Getting enough vitamin D, eating a healthy, balanced diet with plenty of calcium-rich foods helps give our bones the nutrients they need to stay strong, but staying active is important too.
“But looking after your bones isn’t only about diet and exercise. It’s also important to understand your own risk of osteoporosis.” Osteoporosis is a condition where bones become weaker and break easily. It is a long-term condition, but treatment can reduce the risk of breaks and fractures.
Ms Carne added: “The condition can develop without obvious symptoms, so you may not know your bones have become weaker until you break a bone. Taking a few minutes to think about your bone health now could make a real difference in the future.
“The Royal Osteoporosis Society’s Great British Bone Check is a free three-minute online check that can help you understand your personal risk of osteoporosis and broken bones, and what steps you may need to take next.”
This story originally appeared on Express.co.uk
