Osteoporosis: Understanding bone health

A blog by Jill Shooter

The amazing way our bones live and breathe

Our skeleton is constantly changing - bones have an amazing structure and are continuously remodelling, under the quiet control of hormones that keep our skeleton stable. As we age, or due to medication or lifestyle factors, this balance can shift.

Let's talk about risk

In women aged over 65, bone fragility accounts for over three-quarters of all hip fractures. And while women often focus on this, men aren't immune - a quarter of all bone breakages in men over 50 will be due to weakened bone structure.

You might be more at risk if:

• You are female (yes, that's most of us reading this!)

• You have a family history of this disease

• You are peri/post menopause due to those hormone fluctuations and eventual reduction in oestrogen

• You have very low levels of activity

• Your diet isn't as nutritious as it could be (or wasn't in your younger years)

• You smoke

• Your wine o'clock regularly exceeds the national guidelines

• You're on medications such as steroids or proton pump inhibitors (like Omeprazole)

The Good news? You can make a difference

While we can't turn back time, there's plenty we can do:

• Move more! Switch on the radio and dance in the kitchen while cooking dinner

• Walk a little bit more - even if it's just taking the stairs

• Lift heavy things - your shopping bags count!

• Do heel bounces while waiting for the kettle to boil (every cup of tea counts!)

Keeping your bones happy

Include protein with every meal

• Consider supplements: Vitamin D3, calcium, magnesium, K2

• If you have younger family members, encourage them to eat well and avoid those crash diets

NICE guidelines suggest HRT (MHT) for people at risk, so do chat to your GP about your options.

Osteopathy offers lifestyle advice, help with exercise to improve balance and walking skills, bone density. 

Your osteopath will work to keep your body balanced and moving well, helping to avoid strains into vulnerable areas of pelvis, hips, ribs and neck.

Want to know more?

Have a look at the Royal Osteoporosis Society website - they have excellent information and exercise suggestions.

And please, do come and chat with me about your concerns. As an osteopath, I have lots of experience and advice to share, and together we can work on keeping your bones strong and healthy, whatever your age.

Please contact us on 0117 946 6882 to book an appointment.