Osteoporosis is not just an old people disease! If you are a human, with a skeleton, read on...
As we age, our risk of bone degeneration and conditions such as osteoporosis increase. This is associated with hormone changes, such as decreased estrogen during menopause.
Woman are at risk earlier in life, however men are also at risk of bone weakness, especially after the age of 70. Younger people can also develop OP. Although less likely, people in their 30's & 40's and even as young as 20's can develop bone weakness. Once osteoporosis starts, it is not reversible, although there are various ways to build strength, reduce bone loss and manage its progression.
Physical activity and healthy eating from birth, means building bone strength and reducing risk of bone loss and fractures, as we age.
Thank you to my inspiring cousin, Tania Kunda (who works in women's health), for highlighting to me how important bone health is, especially as we age.
One third of women will experience a fracture in their lifetime. Osteoporosis is not reversible, however you can decrease your risk by choosing a healthy lifestyle.
Improved bone health is within reach, even if you already have osteoporosis, it is possible to slow the rate of bone loss. Start NOW! I wished I knew what I know now about the impact of good health, earlier in life, for good health later in life. It's ideal to start early, but it's never too late to nurture your healthy body. Remember,
You are stronger and healthier than you think.
Keep reading, for tips.
You've got to move it, move it!
Exercise is essential. Weight bearing is key for strong healthy bones.
Weights: There is a wide variety of ways to use weights. Invest some time researching how you can incorporate exercise using weights, into your routine.
Note: Weight bearing exercise is also important for brain health, reducing risk of Alzheimer's disease and helping you to think clearly. YAY.
Pilates, yoga, push ups, dips, pushing a wheel barrow, hand-weights, push-ups, squats, walking slowly up and down stairs are all good ways to increase weight-bearing exercise. There are so many options, do some research and find out what works for you. It's time to get into training! Engage a personal coach, join a class or buy a yoga mat and create your own work out at home.
I love my online pilates classes with Beth (www.mypilatestime.com). Message Beth to see how she can support your journey for improved bone strength and overall body strength.
I incorporate some hand-weights and push-ups throughout the day and will be increasing this after writing this blog! I also do lots of walking, some jogging, stretches and some swimming. I have never been naturally strong and have to work extra hard at strength building!
*Swimming & cycling are great for overall body strength and cardiovascular health, but are not classed as weight bearing exercise. So if you're into cycling & swimming, keep it up! Just add some weights to the work-out.
Note: Extreme exercise or being underweight can also contribute to risk of bone weakness.
Adapted from Weaver et al 2016
Synergy in food: There's a synergy in food. Eating a wide range of healthy, whole foods from all food groups will give your body the best chance of intaking key nutrients for your bones. The main ones are outlined below. Other nutrients important for bone health, which will be gained from a varied, healthy diet, include copper, manganese and zinc. Along with your main macronutrietns: Protein, carbs and fats, remember to include plenty of leafy greens, ferments and good quality olive oil. The body will work out what to store, absorb and use if you look after it.
Your physical activity, attitude and healthy balance of gut-bacteria will all influence your body's ability to make, absorb and store nutrients, which all impact your bone health.
Gut health is key to all good health. Hippocrates is quoted as saying "All disease begins in the gut". Your microbes live on and in your body and are a huge part of you. A healthy gut microbiome means that all these amazing microbes, can do their jobs, to ensure vitamins and minerals are stored and used properly by your body. Decisions you make throughout your life will shape your gut microbiome. The health of your Mother's microbiome can affect you health journey and your gut health can shape the microbiome of your children. Check out the "Gut health check list" by clicking this link:
Cold plunge:
Although general advice about osteoporosis relates to avoiding extremes in temperature, cold water therapy may be something to consider, especially as part of a healthy lifestyle from a young age! Look into it. I love a cold shower and it does seem to reduce inflammation and body aches, as well as wake me up!
Research is mixed. Cold therapy is reported to have various benefits, such as reducing body aches, pain and inflammation and boosting immune function.
Anti-inflammatory diet:
Fish
Legumes
Healthy fats: Nuts, seeds, fish, fish oil, cod liver oil, avocado, avocado oil, butter, Extra virgin olive oil. All in moderation. (Some of the healthiest people in the world consumed 6 tablespoons of olive oil per day)
Aloe vera (*check with health practitioner if you are on blood thinners, immunotherapy or chemo, or have an auto-immune disorder)
Spices, such as Turmeric & black pepper, cinnamon, clove and more.
Plenty of fruit & vegetables, fresh & dried herbs, seaweed. Less added salt ( although we need some). Include the rainbow and a variety of flavours, textures and colours to ensure intake of anti-oxidants and a range of micro-nutrients (vitamins & minerals)
Ferments
Less alcohol
Less sugar
Less coffee
Habit tip: Take some time out to review your diet. Try adding a new healthy food each week. Make gradual changes.
Lifestyle: Healthy diet, no smoking, some sun exposure (this will vary depending on your age, body, lifestyle and geographic region). Lifestyle changes sound obvious, but habit change is within reach. It can take time to build healthy new habits. You can do it though!
Hydrate with clean fresh water.
Calcium info: Yep, leafy greens are in the mix again! You'll notice how leafy green veggies pop up in almost every nutrition discussion - no matter what health issue is being discussed *(along with Gut Health of course!).
Calcium is the main component of bone.
Calcium works with collagen to make bones flexible and strong.
Your bones store calcium for the blood and bones to use when required.
If calcium intake is sufficient, your body will take it from the bones, making the bones weak.
Calcium absorption is integral with the presence & production of vitamin D
Sources of calcium: Sesame seeds, sardines, Leafy greens such as spinach, kale & bok-choy, edamame, broccoli, nasturtium leaves. Dairy: natural yoghurt, good quality cheese from pasture-raised animals. Gouda cheese is a rich source. Mineral water (check label for actual minerals!)
For good absorption, pair leafy green veg with dairy or legumes
Our chooks always went crazy for broccoli leaves, spinach and bok-choy. When they ate these, their eggs were bright yellow and delicious and the egg shells were hard and healthy. These greens are a great source of calcium.
Vitamin D-essential for bone health: Older people tend to have less vitamin D. As we age, our bodies make less of this vitamin. Vitamin D plays an integral role in the absorption of calcium. It is a hormone, which the body produces when exposed to sunlight.
Read this blog for more D info:
Vitamin K: Leafy greens are a good source, especially brassicas. Kale, spinach, Brussel's Sprouts, cabbage, broccoli, mustard greens, parsley, beetroot greens, beef liver, some cheeses. Vitamin K is fat soluble, so consume with foods which contain healthy fats such as olive oil. Vitamin K is often present in the same foods as calcium rich foods.
Protein: Consume enough protein - around 0.8 g per kilo of body weight per day. It is essential to consume enough quality protein. It is the building blocks of life.
Eggs (pasture raised), cheese ,yoghurt (natural), nuts (Brazil, cashew, pine, pistachio, walnuts), seeds (hemp, quinoa, chia, sesame, pumpkin, sunflower) fish, oysters, chicken/meat (pasture raised), legumes (beans, chickpeas, edamame, lentils, tofu. tempeh)-Non GMO.
Collagen
The body makes it's own collagen from vitamin C. So ensuring a good amount vitamin C rich foods is essential throughout life. Certain foods help collagen intake, such as bone broth and nutrient dense foods to boost the body's collagen production - Type "collagen" into blogs for more about collagen.
Magnesium is also an important mineral for many bodily functions, including bone health. Supplements are readily available - again, reminder that supplement requirements is totally individual to your body's unique needs. See my instagram reel on 11th March '22 for amounts of magnesium in certain foods.
Food sources include: Hemp seeds, almonds, spinach, chick peas, pumpkin seeds, sunflower seeds,
Vitamin C: Vit C plays a key role in bone health and is a powerful antioxidant. (Antioxidants help keep cells in your body healthy). Consume vitamin C rich foods anytime, on their own or with meals - mix it up. We need around 60mg per day, which can obtained from a kiwi fruit (I love the gold ones)
Sources include: mangos, kiwi, berries, bell peppers/capsicum, tomatoes, dark leafy greens, fresh leafy herbs. Note: cooking and processing will deplete vitamin C.
NOTE: too much vitamin C may cause too much absorption or iron and cause a mineral imbalance.
Estrogen: Foods to promote estrogen, known as phytoestrogens, include: Flax, linseeds, legumes: chickpeas, black beans, clover, alfalfa, sesame seeds, leafy green vegetables, Brussels' sprouts.
Especially: Soy beans; edamame; tofu; tempeh; miso;
(*always source only whole or fermented, non GMO/organic soy beans/tofu etc. See blog on soy -type "soy" into blog search)
Detection - see your health practitioner about scans such as a bone density test.
Be open-minded, whilst being true to yourself:
Decisions you made about your health journey when you were in your 30s, may be worth re-addressing as your body changes.
There are many things to help you stay strong and healthy, and face your ever-changing health issues: There are a wide variety of options for: Exercise, pharmaceuticals, Eastern medicine, building gut health, relaxation, massage & mindfulness, and a plethora of natural remedies.
Our teacher, on an Holistic Farm Management course, always started discussions with words such as: "Open the tool box, what's available to you to address the challenge you face."
Supplements: Do your research and seek professional advice. Blood tests can be useful for finding out what your body needs. Supplements can be highly beneficial, however they can also cause mineral deficiencies or side effects, such as impact on the brain or liver.
There are many minerals our bodies need. It is worth noting that our bodies need a certain amount, which is different for everyone. Eating a balanced nutritious diet can help you reach most of your micro-nutrient requirements. We are lucky to have supplants available, for when our body may be lacking nutrients for various reasons.
Isolating vitamins and minerals is a new science and researchers believe there may be more micro-nutrients which are yet to be "discovered" along with their role.
More research is continuing into interaction between minerals and vitamins.
Antioxidants:
You may find some useful info in the following blog on Anti-oxidants too...
Menopause: For more on menopause health, click on the link below to read blog
There's a lot within your power to strengthen your bones. Explore all options and find what's best for you. You've got this!
Message me with questions or to book a time to chat. Individual health coaching programs to suit all budgets.
Eat Well and Be Well everyone - Love Laura x
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