HOW TO BOOST YOUR BONES

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Regular consumption of calcium is vital for healthy bones.

The National Osteoporosis Society recommends 800mg a day in the form of three portions of dairy food — one portion is a matchbox-size piece of cheese, a low-fat yoghurt and a 250ml glass of fruit smoothie made with milk, but there are many more ways we can protect our skeletons:

 

 

■ Kippers and tinned sardines: Both fish are good sources of vitamin D, which helps form bone and boosts absorption of calcium. About 90 per cent of our vitamin D is obtained from as little as ten minutes daily exposure to sunlight from May to September and is stored to sustain us through the winter. If you don’t get outside or are often covered up, you can become deficient in vitamin  D. For the daily recommended intake of 10micrograms a day, have a serving of kipper, tinned sardines or a combination of fortified breakfast cereals, a boiled egg and Ovaltine.

■ A glass of wine: Drinking more alcohol than the recommended amount is damaging to bones, but the odd glass of wine can actually be beneficial. Last week, results of a King’s College London study found wine-drinkers who had less than the government’s daily upper limit (2-3 units for women, or 3-4 for men) had greater spine bone density than non-drinkers or those who drank other types of alcohol. It’s thought antioxidants in grape skins strengthen bones.

■ Weight-bearing exercise: Any activity where your body has to carry its own weight can help encourage new bone growth. Consider skipping or doing star jumps for 60 seconds a day. High-impact exercise is known to have a positive effect on bone mass or strength, particularly in young women. University of Nottingham scientists found daily star jumps — 8cm off the ground repeated for 60 seconds — increased bone density in hips by 4  per cent in five months. Scientists say skipping, netball and tap or Scottish dancing are also good.

 

■ Blueberries/prunes: Compounds found in prunes and fresh or freeze-dried blueberries have a powerful effect on the formation of healthy bones. One study found menopausal women given ten prunes a day for 12 months had significantly higher bone density. As prunes are high in fibre, dietitian Louise Sutton recommends introducing them gradually.

■ Vibration platforms: This fashionable piece of gym equipment works by vibrating around 4,000 times a minute, triggering rapid muscle contractions that could help bone building. Vibration platforms (such as Power Plate) were invented by Russian scientists to prevent astronauts developing osteoporosis from being weightless in space. According to the NOS, 20-minute sessions may benefit some, but not the very frail.


By PETA BEE

BAD HABITS YOU MUST AVOID

Smoking, drinking too much alcohol and being underweight are the top three bone-robbers. Cigarettes and alcohol prevent the bone-building cells, known as osteoblasts, doing their work, while being underweight means you lack vital nutrients.

But, as we show here, there are other everyday things that could undermine your bone health...

■ Bran: Many of us sprinkle it on our cereal to boost our fibre intake, little realising it could affect absorption of bone-building calcium. ‘Bran binds to the calcium in the milk, reducing its absorption,’ explains Sian Porter of the British Dietetic Association. ‘It’s much better to get your fibre from eating whole grains, such as granary bread, brown rice and wholewheat pasta,’ she adds. It might also be better to take calcium and other bone health supplements at a different time to eating bran.

 

 

■ Prescription pills: Certain medications can affect the way bones are renewed. The most common are steroids used for asthma, lung disease, arthritis, and allergies. This is especially true if these drugs are used in high doses or are taken for three months or more. Thyroid medication may also contribute to osteoporosis if taken in high doses, as can some blood-thinning drugs such as warfarin. ‘The problem is that many people have no choice but to take these drugs,’ says Julia Thomson, from the National Osteoporosis Society. ‘But these patients need to be especially aware of a healthy diet and exercise, where possible.’

■ Caffeine: This may reduce calcium absorption or increase the amount that your body excretes, according to a study published in the American Journal of Epidemiology. Stick to three to five cups of tea or coffee a day, says Sian Porter.

 

 

■ Salt/fizzy drinks: Both cause calcium to be leached from the bones, resulting in bone loss, says Sian Porter. A study in the American Journal of Clinical Nutrition found that women who drank just three or more colas a week had up to 5.4 per cent lower bone mineral density in their hip bones compared with women who didn’t drink the beverage. The more fizzy drinks, the lower their bone mineral density.


■ High-protein diets: ‘Eating too much protein and not enough calcium may be harmful to bones,’ says Sian Porter. That’s because metabolising all the protein increases the amount of calcium excreted from the kidneys. ‘Protein plays an essential role in a healthy diet — men are meant to have 55g daily, women, 45g — but stick to this recommended amount.’ Pile your plate high with green, leafy vegetables, such as kale and broccoli — all high in calcium.

Read more: http://www.dailymail.co.uk/health/article-2055906/Fragile-bones-This-cruel-betrayal-Doctors-failing-thousands-victims-says-damning-report.html
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