Tips for Bone Protection

When I was working as a retail pharmacist, I noticed that many people have no idea that they have been losing bone mass for years until — suddenly and without warning — a twist, a bend, an unexpected jolt or fall leads to a fracture.

The fracture be it at the small bones (i.e. fingers, wrist) or the big bones (i.e. spine and hip), can drastically turn your life upside down.

The older we get, the more likely we are to have our bones weakened — making us more susceptible to potentially devastating fractures.

THE GOOD NEWS IS:

If we start looking after our bones and muscles from a young age. We could delay and prevent fractures.

At what age do we need to start looking after our bones and muscle, many would ask?? 

I am afraid when we reach 30 years of age, you have reached peak bone mass. From then on you either start losing it or you could maintain them. Therefore as a rule of thumb you need to start building the bone mass as a child until the age of 30 and maintain it thereafter.  

Preserving our quality of life, mobility and independence is so crucial for personal happiness.  We believe these simple tips will help you.

1. Keep MOVING everyday

Moving and exercise can help strengthen your bones, improve your coordination and balance. Walking, climbing stairs, lifting        weights are all good bone strengtening activities. These exercises can simply be done in the comfort of your own home. Don't wait out. Do it everyday.

     2. Eat well

A well balanced diet that contains lots of vitamin, minerals, fats and protein is important to maintain bone health. Eat a variety and plenty of vegetables, good proteins e.g. chicken, fatty fish, beans and good fats e.g. nuts, seeds, fish, eggs, cheese.

     3. Sun exposure

Vitamin D is made through sun exposure. Vitamin D help calcium and phosphorus absorption in the gut and these minerals are essential  for bone health. There are plenty of sun here in our country, we need to spend 10-15mins in the morning or late afternoon sun, 3 to 4 times a week without sun block should suffice.

     4. TESTING TESTING AND TESTING

No one like surprises. Speak to your pharmacist or Dr to get your bone health check. The general recommendation is that women over the age 65 and man over the age of 70 will need to have annual bone health check. However that is if you DO NOT have any co- existing diseases or on any medications. Seek treatment if your bones require attention.

Your wellbeing is our priority, follow our blogs to receive regular tips to keep healthy.