Better bones at any age

How to remain stronger for longer

From day to day you probably don’t give your bones much thought – why would you? It’s not until something happens, such as a break or fracture, that we tend to think about them at all. But keeping your skeleton strong and healthy is essential. Roughly 80% of our bone health is down to genetics – which means if a member of your family has osteoporosis, you’re more likely to as well. According to the NHS, while osteoporosis affects three million of us in the UK, it’s not just older people that are at risk.

WHAT IS OSTEOPOROSIS?

This is a condition where your bones lose strength so they’re more likely to break. They don’t look any different or change in size, but their internal structure weakens. ‘Bones are living tissue, just like skin, which renew all the time,’ explains Kirsty Carne, osteoporosis specialist nurse from the Royal Osteoporosis Society. ‘The process is called bone turnover, and it’s where specialist cells remove the old, worn-out bone, then new cells replace it with new bone.’

AM I AT RISK?

Unfortunately, being a woman makes you up to four times more likely to suffer from osteoporosis than a man. This is partly down to the fact that women have smaller, thinner bones than men, and it’s also due to a loss of the hormone oestrogen as we age.

✢ AGE

This is one of the main causes of bone weakening – but it’s usually not enough to cause concern on its own. ‘From birth until our late 20s, our bones are growing and strengthening,’ explains Kirsty. ‘From our early 30s until our mid-40s, they’re fairly stable, with the balance between the removal of old bone and the renewal of new bone fairly steady for most people.’ As we reach our mid-40s and onwards our bones weaken at a rate of just under 1% per year. ‘This is a normal part of ageing and is something that, with the right lifestyle choices, we can live with without any problems,’ adds Kirsty.

✢ EARLY MENOPAUSE

Oestrogen is an important protector for the bones and as levels drop during the menopause, the rate of bone loss speeds up. ‘Bone loss is quicker during the menopause, but usually levels out afterwards,’ explains Kirsty. ‘But if you have an early menopause – before age 45 – then your chances of developing osteoporosis increase.’ If it suits you, HRT can help to slow down bone loss, as it replaces the lost oestrogen.

✢ BEING UNDERWEIGHT

Having a body mass index (BMI) of 19 or under could put you at a higher risk, partly because your bones are likely to be smaller already, so you have less to lose. ‘Often, people with a low BMI have a more restricted diet, which can affect the nutrients they eat,’ says Kirsty. Check your BMI at nhs.uk.

✢ DIET

Eat a healthy, balanced diet in order to stay fit and strong. During the process of bone turnover, the new bone is soft, and hardens over time, and it needs certain nutrients in order to do this. ‘The body uses calcium to strengthen the bones,’ explains Kirsty, ‘so getting enough calcium is essential. But you also need vitamin D in order for the body to absorb and use the calcium. A vitamin D supplement, particularly during the autumn and winter months, is recommended.’

✢ Try Vitamin D3, £8.95 for 240 tablets, healthspan.co.uk

✢ EXERCISE

As well as the obvious benefits, exercise is also vital for keeping your bones strong. ‘Astronauts who spent long periods of time in space found that their bone strength dropped because of the time spent in zero gravity – and while we might not have such an extreme reaction if we don’t exercise, the skeleton does like to be put under force,’ says Kirsty. In fact, high-impact workouts such as running and jumping can help bones to stay strong by stimulating the skeleton. ‘Increased muscle resistance also helps, and bones are strengthened by the pushing and pulling action of weight training. Plus, stronger muscles protect the bones more if you do fall.’

✢ SMOKING AND DRINKING

Quite apart from the damage smoking causes to your body, it can also increase your risk of breaking bones. ‘This is partly down to the fact that smokers tend to have a slightly lower body weight than non-smokers,’ explains Kirsty. ‘But smoking also has an impact on bone turnover, and stops it regenerating as quickly. And while drinking within normal guidelines doesn’t make a difference, drinking to excess can weaken bones – plus you’re more likely to fall and break one.’

✢ MEDICAL CONDITIONS AND MEDICATION

If you suffer from rheumatoid arthritis or have an overactive thyroid, you have a slightly raised risk. ‘People with conditions such as Crohn’s and coeliac disease also increase their risk, as these conditions affect the absorption of nutrients,’ explains Kirsty. If you take steroid tablets – rather than an inhaler, for asthma – it could raise your risk too.