Sunday 18 December 2011

Bone Density

We are looking at bone loss this week

Check with your GP first – then consider what is best for you to keep your bones strong.

After menopause, the drop in oestrogen levels means bones lose density more rapidly, but exercise and diet can counter or reverse this.

We do know that walking and resistance training can help to increase bone density (Nottingham University research)

The National Osteoporosis Society (NOS) says that 20 minutes on a vibration plate may benefit bones (but not for people with established osteoporosis).

Diet too, can help. A US nutritional expert, Professor Katherine Tucker of Tufts University in Boston suggests;

Protein with every meal – there is a suggestion that higher protein intake results in less bone loss over time.

Extra fruit and veg will help because they are rich in magnesium and potassium to protect against calcium loss. Leafy green veg contains Vitamin K which can help reduce the risk of hip fracture by two thirds.

Avoid processed foods and don’t add extra salt because this can leach calcium from the bones.

Love red foods because they are rich in lycopene. Professor Tucker says that eating about 4 servings of lycopene – rich foods such as tomatoes leads to a lower risk of fractures.

So the message (courtesy of Woman & Home) – is watch your diet and keep up the exercise for good bone health. Don’t forget too, that keeping your weight down puts less strain on the bones so is worth working on too!

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