Say no to the big O

Stay strong and fit at any age

YOUR BEST DEFENCE AGAINST OSTEOPOROSIS IS YOUR LIFESTYLE CHOICES HERE’S WHAT YOU NEED TO KNOW TO STAY STRONG! T

hink of your bones as a retirement fund for which you can only make deposits until the end of your 20s. Then, for the next 30 years, you need to keep a steady balance. When menopause arrives, and your hormonal balance shifts, your body starts to withdraw from this account. So the sooner you work on your bone strength, the better off you’ll be in the future.

How do bones grow?

Your body constantly breaks down old bone and replaces it with new bone. When you’re young, this process is balanced and your bones stay strong. However, about the age of 30, you reach peak bone mass, and your bones start to lose more mass than they gain. That’s where you come in.

How to save your bones

The big three

Look after your bones now and they’ll support you better during the years to come.

1 Build your bones Calcium is absorbed by the bloodstream and used for your heart, muscles, blood and bones. But if your calcium levels are low, it will be taken from your bones and used for other organs. It’s a little scary to consider, but

THE GOOD NEWS – YOUR LIFESTYLE HABITS CAN REDUCE YOUR CHANCE OF GETTING OSTEOPOROSIS.

worth remembering. How to get calcium Calcium is critical for bone growth, but taking a pill isn’t the best answer. Research has shown calcium tablets are not always well absorbed, whereas a diet rich in calcium is an effective way to support your bones. Foods to embrace include dairy products (yoghurt, milk and cheese), almond butter, sardines, dark leafy greens, broccoli, enriched breads, fortified cereals and juices, and soy beans. Good to know Because your body can only take in about 250mg at a time, try to spread your intake over the course of a day. Bottom line Aim to get your calcium from food – 1000mg daily if you’re under age 50 and 1200mg if you’re 50 or older. NOTE Calcium on food labels is given as a percentage of 1000mg, so if the label says ‘45%’, a serving of that food gives 450mg of calcium. 2 Let the sunshine in

Your body produces vitamin D when it’s exposed to sunlight, and it’s important for your bones because you need this vitamin D to help your body absorb calcium. The thing is, though, sunscreen blocks that production, which is why it helps to get enough D via diet and supplements. Foods to embrace are oily fish such as salmon, mackerel and tuna, egg yolks, fortified milk and milk products, and fortified cereal. As for how much sunshine you require, short bursts of about 10-15 minutes are generally plenty, but never allow your skin to burn. 3 Move it or lose it What you do for exercise is just as important as what you eat when it comes to bone density – not to mention staying fit and strong. You can either create a routine for yourself at home, perhaps using the internet as a guide, or join a gym and enjoy the benefits of professional support.

The three best boneand strength-building exercises are:

1 Weight-bearing When you work against gravity you’re weightbearing. Think exercises such as push-ups, jogging, brisk walking, stair climbing and dancing.

2 Muscle strengthening

Strong muscles protect against falls. Your lower body is your anchor, so concentrate on moves that work your legs and thighs, such as squats and lunges.

3 Balance building

Yoga, pilates, tai chi and balance-building moves (such as standing on one leg) strengthen your core, which helps you avoid suffering a fall.

Choose an activity or exercise you enjoy doing – that way it will be easy to build it into your daily routine.

INNER STRENGTH Building up your muscles is key for bone wellbeing, but feeling strong can also boost your self-esteem, which itself is beautiful.