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Bones are living tissue, and as such, they need to be fed essential vitamins and minerals to keep them strong and healthy. The following steps will help your bones stay in the best possible condition. |
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Eat a calcium rich diet. Calcium gives our bones strength and rigidity. The best sources of calcium are milk, cheese and yoghurt as these contain large amounts of readily available calcium. For people who are watching their weight, low-fat versions of milk and other dairy products contain just as much calcium as the higher fat varieties. |
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Remember not all dairy products contain lactose - the sugar found naturally in milk. Some people cannot tolerate lactose, but for practical purposes natural yoghurt and hard cheeses are lactose free. |
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Remember that foods such as spinach, fibre-rich foods and nuts are high in calcium. However, the calcium in these foods is far less well absorbed than that in dairy products. This is because they contain oxalates and phytates which bind with the calcium making its absorption more difficult. |
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Try to avoid eating too much animal protein. Animal protein is a rich source of amino acids which need to be "neutralized" in the body with calcium and other substances. A diet high in animal protein may increase the normal daily loss of calcium in the urine. |
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Too much salt in your diet can increase the amount of calcium lost through the urine. Try to cut down on table salt and watch out for sodium in processed foods. |
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Drinking caffeine increases the secretion of stomach acid which needs to be "neutralized" with calcium. Drinking coffee and tea with milk can help, but it is better to cut down on caffeine as much as possible. |
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Enjoy a healthy exposure to sunshine every day. Sunlight on the skin is the best way to ensure you get enough vitamin D. Vitamin D can also be taken in though the diet. |
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During or after the menopause, women should consider taking hormone replacement therapy (HRT) or the gentle alternative, Menopace® . This is because levels of the female hormone oestrogen drop at this time. Oestrogen has a protective effect on bone. Menopace® will provide Soy Isoflavones which are similar to human produced oestrogen and can have positive effects such as helping to maintain low LDL cholesterol and help maintain strong bones. Whatever women decide to do, it is always important to ensure a good intake of calcium. |
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Weight-bearing exercise which stretches and contracts muscles, such as running, brisk walking or working out with weights, can help maintain strong bones. Swimming and cycling are good for overall fitness but do not directly benefit bones because you are not supporting your own weight. |
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Smoking has a toxic effect on bone, and may cause women to have an earlier menopause. Cut down on smoking, or better yet, stop altogether. |
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Drinking too much alcohol can damage bones, so limit your alcohol intake to a maximum of 4 units per day for men or 3 per day for women. A unit is a glass of wine, a measure of spirits, or half a pint of beer. |
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