Home Women Health The way to keep your bones healthy in your 30’s 40’s and 50’s

The way to keep your bones healthy in your 30’s 40’s and 50’s

0
The way to keep your bones healthy in your 30’s 40’s and 50’s

Need to know how you can keep your bones healthy and powerful? Regardless of how nimble chances are you’ll feel now, osteoporosis risk increases as we age

‘During childhood and adolescence bones are still developing until you reach peak bone mass in your early 20s,’ says Dr Keay, Sports and Dance Endocrinologist, Honorary Clinical Lecturer at University College London and writer of Hormones, Health and Human Potential.

when you hit peak bone mass, you begin to lose bone barely more quickly than you gain it

‘That is when your bone mineral density is at its highest. Whenever you’re young your body makes latest bone faster than old bone is broken down. But, when you hit peak bone mass, you begin to lose bone barely more quickly than you gain it.

‘The upper your peak bone mass the more protection it’s best to have against osteoporosis (weak, brittle bones) and osteopenia (when bone mineral density is lower than it must be) in later years.

‘Aspects which will disrupt hormonal function during puberty, and, at any time during your reproductive years – may include eating disorders reminiscent of anorexia, faddy diets, poor nutrition, and even over-exercising, resulting in erratic or missed periods (amenorrhoea) and low oestrogen levels,’ says Dr Keay.

‘If not addressed, this may occasionally have an hostile effect on peak bone mass.

your whole skeleton is ‘recycled’ every 10 years or so

‘The excellent news is that bone is an lively tissue and about 10 per cent of the skeleton is remodelled annually. This implies your whole skeleton is ‘recycled’ every 10 years or so.

‘So, even should you weren’t that healthy as a teen, you’ll be able to still improve your bone health by making healthy lifestyle changes now’.

3 signs your bones aren’t as healthy as they must be

#1 Joint pain

‘One common sign that bones aren’t as healthy as they must be is should you suffer from joint pain,’ says Mr Jonathan Miles, Consultant Orthopaedic Surgeon at The Wellington Hospital.

‘Weak painful joints are a transparent sign of poor bone health. For instance, a repeatedly sore hip, which may end up in difficulty walking and causes sleepless nights is an indication that your hip may have replacing’.

healthy bones joint pain osteoporosis

#2 You’re getting shorter

‘Everyone shrinks with age, on average by one inch on account of discs between the vertebrae flattening,’ says Mr Jonathan Miles.

‘But, should you are shrinking greater than this, it could be an indication of osteoporosis. This can be a common bone health condition which causes weak bones which can be vulnerable to breaking. Symptoms include stooped posture and bones that break easily.

‘Women are more in danger on account of the menopause when oestrogen levels drop. Before osteoporosis, many individuals are diagnosed with osteopenia.

Symptoms include stooped posture and bones that break easily

‘That is when bone density is lower than it must be, but not severe enough to be labelled osteoporosis. Osteopenia doesn’t all the time result in osteoporosis’.

In case your doctor suspects you will have osteoporosis, they are going to refer you for a bone density scan (DEXA).

#3 Aches and pains

‘While the occasional aches and pains are normal, in the event that they turn into frequent it’s vital to get checked by your doctor,’ says Mr Jonathan Miles.

‘It might be an indication of lack of vitamin D, or calcium, or an indicator of poor bone health. Lack of vitamin D causes rickets in children and osteomalacia in adults.

‘If you’ve darker skin, or have little exposure to sunlight, it’s best to consider taking vitamin D supplements within the winter months’.

healthy bones aches and pains osteoporosis

Taking care of your bones in your 20s and 30s

Bone health should remain relatively stable in your 20s and 30s.

‘But, as hormones proceed to influence bone health, any imbalances in lifestyle selections could have a knock-on effect,’ says Dr Keay.

‘For instance, over exercising, poor nutrition, stress and never getting enough sleep can disrupt hormone networks involved in oestradiol production.

‘The excellent news is that pregnancy, when oestrogen levels are high, acts as a lift for bone health.

over exercising, poor nutrition, stress and never getting enough sleep can disrupt hormone networks

Exercise Recurrently. Strength constructing and weight bearing exercise like walking, dancing, yoga and weight training (e.g.: either use hand weights or your personal body weight all helpful for improving bone density.

Monitor your periods for any changes (e.g.: irregular, missed) as this may occasionally indicate hormonal imbalance that should be checked out.

Taking dietary and herbal supplements may help with hormonal imbalances which may be causing menstrual irregularities. Essential nutrients for healthy hormones include: magnesium, zinc, selenium, essential fatty acids (e.g.: evening primrose oil, flaxseed oil), omega 3 fatty acids (e.g.: fish oils), B vitamins, antioxidants A, C and E and chromium.

Keep blood sugar levels balanced. This can help to maintain hormones in balance. Eat complex carbohydrates, small amounts of protein (e.g.: chickpeas, lentils, chicken, fish, lean meat, nuts) at every meal. Avoid processed foods.

Avoid sugary soft drinks. A recent meta-analysis (Nutrition Journal 2021) has shown that consuming sweetened drinks (e.g.: colas, sodas, fizzy drinks etc) is related to lower bone mineral density. Added sugar, phosphoric acid, caffeine and acidity may all affect bone metabolism by disturbing calcium absorption and increasing calcium excretion through urine.

Take bone boosting supplements including calcium (1000mg) vitamin D3 (a minimum of 10mcg/400 iu).

Try: Healthspan Osteo Complete, £18.95 which accommodates calcium, magnesium, vitamin D3, zinc, copper and boron.

healthy bones in your 20's 30's and 40's

Taking care of your bones in your 40s

‘By the point you get into your 40s, hormone production starts to regularly decline, including oestrogen and oestradiol, and in addition the expansion hormone (GH), that are the important thing players in bone health,’ says Dr Keay.

‘This leads to a 0.5 per cent annual loss in bone mass density. Your best tactic, especially, should you’re perimenopausal is to revisit your weight loss plan, exercise and sleep routine. By improving your lifestyle selections now, this can help to guard your bone health further down the road’.

Keep to a healthy weight. ‘Try to take care of a stable, healthy weight,’ says Rob Hobson, Head of Nutrition at Healthspan.

Research shows that being underweight increases the chance of osteoporosis and osteopenia (the stage of bone loss before osteoporosis).

Being chubby or obese is related to an increased risk of fractures. Repeatedly gaining and reducing weight (yo-you weight-reduction plan) also appears to be linked to bone loss.

women who slept five hours or less an evening had a 22 per cent higher risk of lower bone mineral density

HRT. ‘In case you’re going through early menopause (40 – 45 years), chances are you’ll profit from taking hormone alternative therapy (HRT), a minimum of until the common age of menopause, to bring hormones up and mitigate the results of bone loss,’ says Dr Keay.

In case you don’t need to go down the HRT route, consider herbal supplements reminiscent of black cohosh and red clover.

Get enough sleep. A recent study (Journal of Bone and Mineral Research, 2020) found that girls who slept five hours or less an evening had a 22 per cent higher risk of lower bone mineral density and a 63 per cent increased risk of developing osteoporosis of the hip than women who slept seven hours an evening.

Feed your hormones for healthy bones. Eat fresh vegetables and fruit, a minimum of five portions a day, oily fish twice per week, good quality meat, healthy fats (avocado, nuts, olive oil), seeds, full fat milk and yoghurt (or dairy substitutes). Eat protein with every meal (e.g.: quinoa, fish nuts).

eat oily fish to keep your bones healthy

Taking care of your bones in your 50s

Menopause often occurs between the ages of 45 to 55, with 51 being the common age within the UK.  That is once you stop having your periods.

‘The drop in oestrogen levels after menopause means your bones now not regenerate at the identical rate,’ says Dr Keay.

‘When oestradiol declines during menopause bone mass goes down by about 5 per cent, on average, annually. This implies your bones get weaker over time and this will put you at increased risk of osteoporosis and osteopenia.

Menopause often occurs between the ages of 45 to 55, with 51 being the common age within the UK

‘It’s never too late to mitigate your risks though. You simply should be more vigilant and ensure you’re doing all the pieces you’ll be able to to optimise your bone health through weight loss plan, exercise and lifestyle’.

Herbs. In case you’d somewhat go down the natural route, consider taking a herbal complement that may help your body to adapt to hormonal changes during menopause.

‘When buying a herbal medicine, it can be crucial to search for products that display the THR logo on pack,’ reveals Dr Middleton, Pharmacist and director of The British Herbal Medicines Association (www.bhma.info).

‘This logo assures that it is top of the range and secure, having been approved on the market by the UK’s MHRA and subsequently containing the proper herb and medicinal dose for max profit’.

Must you go on HRT?

‘This can be a very personal selection. HRT is frequently only prescribed if you’ve menopausal symptoms, e.g.: hot flushes, night sweats, severe mood swings etc,’ says Dr Keay.

‘But we all know that it also has a positive effect in helping to forestall osteoporosis’.

HRT isn’t an option for all women so do talk to your GP or ask to be referred to a Menopause Clinic or discover a specialist menopause, Gynaecologist.

LEAVE A REPLY

Please enter your comment!
Please enter your name here