Are your bones strong and healthy? Does your body get enough calcium, Vitamin D and daily movement?
According to the International Osteoporosis Foundation,
Worldwide, 1 in 3 women over age 50 will experience osteoporotic fractures, as will 1 in 5 men aged over 50. Osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds. Osteoporosis is estimated to affect 200 million women worldwide.
In my post ‘Women’s Health Week – Time to put your health first’, I wrote about the initiative in September for Women to focus on their health as a priority. As part of this initiative, each week I will be writing about Women’s Health and what you can do to be healthy and active Over 50.
Healthy Bones Action Week 20 – 26 August, puts the spotlight on building strong bones to prevent Osteoporosis.
Previously I’ve written a series on Osteoporosis so you might like to check out the following posts for more information:
Osteoporosis – What it means to you in Midlife & Beyond?
This is a disease which affects both men and women with the numbers affected increasing with age. An assessment by J A Kanis for the WHO (2007) estimated that more than 200 million women worldwide would be affected by the disease.
The body loses minerals, such as calcium,at a rate faster than the body can replace them. This causes a loss of bone thickness which is referred to as bone density or mass.
Bones become brittle which can lead to a higher risk of breaks and fractures that are normal. It is sometimes referred to as the ‘silent disease’ because there are no symptoms. Read the full article here
How is Osteoporosis Diagnosed?
Osteoporosis is often called the ‘silent disease’ because there are no symptoms, although there are risk factors we can look for. It can only be diagnosed by undergoing a bone density test which is done before any bones are broken. The test shows the density of our bones and the chance of breaking a bone. As previously mentioned, as we age our bones become less dense and brittle and even a small bump can result in a fracture. Read about What is involved in a Bone Density Test
Ways to maintain bone strength
Just because we age doesn’t mean we will suffer from Osteoporosis even if your bone density test shows risk. There are ways to maintain bone strength and reduce the risk of Osteoporosis.
The recipe for healthy bones
Mix calcium with daily movement and sunshine to keep bones healthy. Then add balance, strength, endurance and flexibility.
Although Osteoporosis is known as the silent disease because there are no symptoms, it doesn’t mean you can’t try to prevent it. Apart from exercising there are vitamins and minerals found in our foods which can assist in improving bone strength. There are also some that we should avoid. Foods to eat and those to avoid to improve bone strength
Balance, Strength, Endurance and Flexibility
Our bones become brittle and less dense as we age but we can improve this with regular and specific exercises. Exercises that focus on balance, strength, endurance and flexibility should all be part of a regular program. Exercises to build bone strength & balance
Have you thought about your bone health? What changes can you make to ensure your bones are strong and healthy?
For me, I’ve not had a bone density test so I’ll be arranging to make an appointment.