Boost your bones to avoid ending up like Gwyneth
AFEW days ago I was on a radio show with a bright and funny woman called Rhona who has osteogenesis imperfecta, otherwise known as brittle bone disease. In some cases of the genetic illness – caused by a lack of collagen in the bones – the skeleton is so delicate that sufferers can crack a rib simply by rolling over in bed.
Rhona has so far broken more than 40 bones, and recently broke a foot by playfully kicking a friend in the bottom. Her story brought home the fundamental importance of strong and healthy bones.
Bone strength peaks at about the age of 30, and unless you do something about it, bones become weaker and weaker with age. Although few of us will develop osteogenesis imperfecta, other brittle bone diseases such as osteoporosis are scarily common – affecting more than three million Britons. And it’s not just the older generation who are affected. Experts estimate that one in ten youngsters could be at risk thanks to faddy diet trends that shun bone-boosting foods and drink such as milk. The so-called ‘queen of clean’, Gwyneth Paltrow (who advocates dairyfree diets), is a shining example – she was diagnosed with a precursor to osteoporosis at 37.
The good news is that protecting your bones is possible – but you need to start early. A number of things increase the risk of osteoporosis, including having a parent who has the condition, but other risk factors, such as having low levels of vitamins and minerals essential for bone health, can be fixed via food, sunlight and exercise.
For strong bones you need calcium, potassium and Vitamin D. Good sources of calcium include milk and cheese. You also get calcium, albeit in smaller amounts, from green leafy vegetables such as broccoli, cabbage and okra, as well as soya beans and tofu.
It’s not just bananas that are rich in potassium – potatoes, spinach, beetroot and yogurt have even higher levels of the mineral. Boost Vitamin D by eating oily fish, such as mackerel and salmon, and eggs.
The majority of our Vitamin D comes from exposure to direct sunlight, which means one in five of us living in gloomy Britain is lacking in the vitamin.
When it finally stops raining get outside and, come September, take a Vitamin D supplement. Exercise helps too, especially activities that stimulate osteoblasts (bonebuilding cells) such as running, dancing, gymnastics or tennis.
Dr Michael Mosley is author of The Clever Guts Diet, published by Short Books, £8.99.