Bone health is so important for a healthy happy you.
Our lifestyle can have an impact on our bone health. So I am going to explain about bones, how to strengthen your bones and why it’s important to have strong bones.
There are 206 bones in our body. Different shape, sizes and purposes. Some protect vital organs, some allow movement, some don’t, storage and making red blood cells.
There are 5 different types, long, short, flat, irregular and sesamoid.
Bone loss – around the age of 18 we have 90% of our bone mass, by 30 years old it’s 100%. Osteoporosis is when our bone density becomes lower than normal, it’s called osteopenia. Bones become more fragile and most commonly affects wrists, spine and ankles.
Factors that can affect bone density are:
- Being over 65 years old
- excess alcohol
- family history
- Early menopause
- underweigh, eating disorders
- medical conditions that affect the gut -IBS, coeliac
In order to keep bones healthy we need to exercise and eat a well balanced diet.
How to help keep bones healthy and strong
Calcium rich foods like dairy, pulses, tofu, nuts and green leafy vegetables. Vitamin D rich food like eggs, fish, fortified cereal.
Exercise that strengthens muscles is vital for bone health. Body weight exercises like press ups, squats, pilates etc can all help.
Improving posture. Muscle imbalances places loads on joints and muscles and has an effect on the bones. Bones can become thinned due to the excess forces and become weakened. These imbalances can cause injuries and again weakens bones over time. Correct posture and muscle imbalances by seeing someone like myself who is a corrective exercise instructor.
Exercise and build up slowly. Like with all exercise it’s important to increase the intensity slowly and not over do it. Placing too much stress on muscles and bones could lead to injury and therefore weaken the bones. Moderate stress and recovery is key. Listen to your body. Gentle exercise like walking can be done daily. Gradually increase the number of moderate exercise days slowly over months so your body gets used to the intensity. Always have one rest day at least a week.
Ladies prepare for the menopause. We can lose bone density during the menopause so it’s important to be strong and prepared by exercising before we hit this time.
Energy intake – eating a well balanced diet to supplement your lifestyle and training. Making sure your healthy and having periods etc is important to make sure your adequately fuelling your body. Not feeling too tired and eating CRAP (carbonated drinks, refined sugar, artificial and processed foods).
If we do all we can to maintain a healthy balanced lifestyle we can help our bodies fight the ageing process. Start young and never ever say it’s too late to exercise. Too late is when…. well you know.