How osteopathy can help with osteoporosis
Bones play a crucial role in the body from support, protecting vital organs, manufacturing blood cells and storing calcium. Bones are strong and rigid without being heavy. Bone is made from a protein called collagen which is strengthened by calcium and other minerals.
When we are born we have around 300 bones but once we are an adult we will have just 206. Many Bones, like the ones in our skull, will fuse together as we grow. By the time we are 18 years old our bones stop growing but its thickness (density) continues until our late twenties. After our Mid-thirties this density will start to slowly decrease.
Some people can develop osteoporosis as they get older. This means their bone density is much lower than normal meaning the bones are weaker and more likely to fracture. Your doctor can do tests to assess your risk of osteoporosis and check the health of your bone.
What factors can affect your bone health?
Many factors can affect your bone health and risk of osteoporosis. Unfortunately, some you can’t change such as your age or gender but there are other you can such as diet and exercise.
Age: As we age our bone density decreases, fractures are most common in women over the age of 65 and in men over 75 years old.
Gender: You're at greater risk of osteoporosis if you're a woman, this is because after the menopause women loose bone density more quickly as oestrogen levels drop.
Family History: If one, or both, of your parents have had osteoporosis, you are more at risk of developing it too.
Weight: People who have a low body weight are more at risk of fractures than people who weigh more.
Exercise: People who are physically inactive have a higher risk of osteoporosis than others who do regular exercise.
Diet: Eating a balanced diet helps keep bones healthy. It is important to get enough protein, calcium and vitamin D.
Smoking: Research has shown smoking reduces bone density and increased risk of osteoporosis.
Alcohol: Drinking in moderation is not harmful to bone health but excessive consumption over a prolonged period can affect your bone health.
Medications: Long term use of some medications may increase your risk of fractures and developing osteoporosis. These include corticosteroids and some anti-epileptic drugs.
What can you do to protect your bones?
The good news is, no matter what your age, there are many things you can do to maintain and improve your bone health.
Diet: Eating a balanced diet and making sure you eat food high in calcium and Vitamin D will help keep your bones strong and healthy. Foods high in calcium include green vegetables, beans, tofu, tinned oily fish, nuts and seeds.
Vitamin D: It can be difficult in the UK but sunlight is the best source of Vitamin D. Exposing your skin to sunlight daily between 11am-3pm from May until September will increased your vitamin D levels. On a sunny day 10 minutes is enough but if it’s cloudy it will take longer. Some foods do contain a small amount of Vitamin D these include oily fish, red meat, certain cereals and egg yolks. Vitamin D is important as it aids in the absorption of calcium. If you're worried about getting enough vitamin D ask your doctor about supplements.
Exercise: Including physical exercise in your daily routine is important in improving and maintaining bone health. Weight-bearing exercise is particularly important such as walking, jogging, skipping, climbing stairs and hiking. Strength training is also a great way to improve bone density.
Substances: Try to stop smoking and stick to the recommended alcohol intake, this will be beneficial for your bone health.
If you're concerned about your bone health or your risk factors for osteoporosis please call us or make an appointment with your GP.
Helpful links:
https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/
https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/