As we age from mid-life we lose muscle mass and our bone strength gradually declines. Keeping our bone health for as long as possible is important to prevent us from becoming frail. What does ‘bone health’ mean? ● Bone health is about keeping your bones healthy for life, so you can live well for longer. ● Good bone health can prevent fractures and the health consequences of this - pain, disability, loss of independence, poor quality of life. How do we maintain good bone health as we age? Is it possible for us to reduce the risk of damage and fractures? To answers these questions and share advice and experiences, I have invited Tanya Grenade and Aliya Porter. Tanya is a freelance Associate Nutritionist specialising in science communication and bone health and a volunteer with the Royal Osteoporosis Society. Aliya is a freelance Registered Nutritionist who has a family history of osteoporosis, a debilitating health condition that weakens the bones and causes them to break. She works with clients of all ages to improve their nutrition without breaking the bank or chaining them to the kitchen! Good bone health throughout life with these 4 steps: Prevention Prevention of poor bone health by looking after your bones from a young age is best. During childhood and teens is the time to build your bone strength as at around early to late 20’s your bones will be the strongest they will be (Peak bone mass) Lifestyle changes Nutrition and physical activity. Around 35-40 your bone strength gradually declines due to age. As more bone is being lost than made. So at this stage in your life you want to maintain your bone health nutrition and physical activity is a great way to do this. Early intervention Being aware of any signs and symptoms or changes in your body. May not notice any symptoms till you get a fracture. But some symptoms are loss of height (this can also happen after pregnancy - pregnancy related osteoporosis), curved back (kyphosis), back pain. Timely treatment If you do have a problem with your bone health. Getting the right treatment quickly can help to look after your bones. DEXA scan, UK- Fracture liaison Clinic (FLS) where available as there isn’t 100% coverage. Aliya's story Her mother, grandmother and great-grandmother have each had a history of broken bones and long-term pain. She shares with us the range of treatment that they received and the varying outcomes, stressing the importance of presenting early to the doctor with the symptoms and ensuring that intervention starts quickly. She is now in a position to use her family history to help inform her own treatment. She currently has strategies in place to manage her bone health to stay in good condition for as long as she can. Key take home messages Genetics plays a huge role in our bone health yet there are things that we can do to reduce the risk of poor bone health as we age. These include acting quickly when we experience changes and increased pain. Note down this information and inform a doctor. Be persistent, especially if you have a family history of poor bone health. An early scan and medical intervention is key to a good outcome. Diet and exercise has an impact on bone health. Resistance/weight bearing exercises and a diet that contains a diverse range of foods including fruits and vegetables, sources of calcium for example dairy foods and products fortified with calcium are helpful. Further Resources: General information about Osteoporosis Royal Osteoporosis Society website UK’s largest national charity dedicated to improving bone health and beating osteoporosis https://theros.org.uk/ Free Royal Osteoporosis Society Helpline You can call the nurses and they will give you advice on bone health and osteoporosis. They are very knowledgeable and friendly. https://theros.org.uk/information-and-support/free-osteoporosis-helpline/ Check your risk of Osteoporosis Bone Health Checker: to check your risk of osteoporosis Answer some questions and a few minutes later find out your risk of osteoporosis https://theros.org.uk/risk-checker/?campaign=77a866ee-c708-ed11-82e5-0022481b5a28 Exercises beneficial for people with osteoporosis Strong steady and straight Exercises for people with osteoporosis Quick guide: https://theros.org.uk/media/0o5h1l53/ros-strong-steady-straight-quick-guide-february-2019.pdf Article: https://bjsm.bmj.com/content/56/15/837 Exercises to follow by the Royal osteoporosis Society There is a guide and Youtube videos. so you can see the exercises. There are seated exercises too. https://theros.org.uk/information-and-support/osteoporosis/living-with-osteoporosis/exercise-and-physical-activity-for-osteoporosis/ Link to all Royal Osteoporosis Society Youtube videos https://www.youtube.com/playlist?list=PL4UZMGWYv80OKhFKc2Y9Q5nGKGkDhLpwG Tanya Grenade Twitter https://twitter.com/tanyagrenade Tanya Grenade - Typeshare https://typeshare.co/...
