Osteoporosis (porous bones) is a disease that effects 1 in 3 women and 1 in 12 men.
In normal bone cells are constantly being produced to replace the dying cells. This is normally a balanced process called bone turnover.
In osteoporosis the rate of bone cell growth is reduced whilst decay remains high. This reduces the bone density which in turn increases the risk of fracture. Risk factors include a family history, poor nutrition, low levels of exercise in youth.
There are many changes that can be made to improve bone density. During childhood, adolescence and young adulthood, bone cells are being produced rapidly and bone strength is at its greatest. These changes should begin in childhood to maximise bone density and continue through to later life to maintain it this density. Your skeleton like your entire body never stops adapting, so stressing your skeleton tells it to become stronger.
Eat and drink a healthy well-balanced diet rich in calcium. A daily intake of 700mg – 800mg for adults. Vitamin D is also required to increase the body’s absorption of calcium. Participate in regular exercise especially weight bearing (on your feet) exercise such as running, aerobics or tennis. 3 times per week for a 40 minute session is enough. Medications are available from your GP. Smoking has a toxic effect on bone and may cause an earlier menopause in women Reduce alcohol consumption (weekly units of 28 for men and 21 for women). Excessive consumption of alcohol reduces new bone cell growth.