Bone Health Through The Ages

BONE HEALTH THROUGH THE AGES People of any age can be affected by bone conditions, though the older we become, the more likely we are to succumb to poor bone health. What factors can affect bone health as people age? 0-20 YEARS: RICKETS Rickets is a condition that affects development and it is on the rise in the UK. The number of Rickets cases between 2010 and 2011 was 762, compared with just 183 in 1995 and 1996. The most common cause of rickets is a lack of vitamin D and calcium. Symptoms: Pain: Rickets can make bones sore and painful, causing a child to become tired more easily or have a reluctance to walk. Skeletal deformities: Rickets can cause soft skull bones,bowed legs, curved spine, and thickening of the ankles,wrists and knees. It may also cause a protruding chest bone (known as 'pigeon chest'). Fragile bones: Bones become weaker and therefore more prone to fractures. Poor growth & development: Children with Rickets are usually shorter than average, due to the skeleton not growing and developing properly. Dental problems: Weak tooth enamel and a delay in teeth coming through can be a sign of Rickets. TIPS FOR MAINTAINING HEALTHY BONES A healthy diet: Following a balanced diet that provides adequate levels of calcium can help to keep bones healthy and strong. 20S & 30'S: BONE DEVELOPMENT Bone mass and strength peaks at around the age of 30, and so the years leading up to this are important for building and maintaining strong bones. After the age of 30,bone density gradually begins to decrease. If it is not prevented this can lead to disability or reduced mobility. Exposure to sunlight: Regular and safe exposure to natural sunlight enables the body to produce essential levels of vitamin D. Reduce alcohol: Excessive alcohol intake can Developing healthy bones: accelerate the loss of bone density and increase the risk of osteoporosis in later life. Eat calcium-rich foods: Adults are recommended to consume 700mg of calcium per day. Calcium can be obtained through almonds, spinach, and dairy products such as yoghurt and cheese. Get your sunshine quota: Vitamin D is needed by the body to help it absorb calcium. It is available in oily fish, liver, and egg yolks. Vitamin D is also produced when the skin is exposed to sunshine. Keep a balanced diet: Excessive amounts of meat, cheese and protein make body acid, which drains the body of calcium and weakens bones. Meals should contain some protein, fresh fruit and vegetables, along with carbohydrates like bread, pasta, potatoes and rice. Cut down on salt: Salt is thought to speed up the Regular exercise: weight-bearing exercises increase joint muscle, which protects bones from deterioration. Exercise can also improve balance and posture to prevent falls. Stop smoking: Smoking can diminish the bone by up to 5%. Maintain a healthy weight: Losing too much weight too fast under a crash diet can increase your risk of osteoporosis. The same is true if you're anorexic. Weight loss should be done sensibly and safely. body's loss of calcium. The recommended daily intake for adults is 6g of salt, though most people consume 9g. Exercise regularly: Bones get stronger with use. Five hours of weight-bearing exercise a week is recommended. This can include walking, running, dancing, golf, or tennis. Watch what you drink: Alcohol, tea, coffee, and fizzy drinks reduce the amount of calcium your body absorbs, and weaken bones. Stick to the recommended SUPPLEMENTS THAT CAN HELP: Calcium is required to build strong bones and healthy teeth. As people age they require higher quantities of calcium, meaning supplementation becomes important. amounts of alcohol, and drink water or diluted juice Calcium 5 rather than excessive caffeine. 40S ONWARDS: OSTEOPOROSIS Vitamin D is essential for the absorption of calcium into the body. As bone mass decreases, people become more susceptible to conditions such as osteoporosis; a disorder defined by a thinning of the bones. It can result in bone fractures which can be extremely painful. Three million people in the UK are estimated to have osteoporosis. In total, osteoporosis causes 310,000 fractures in the UK every year. HIGH STRENGTH Vitamin D 400iu Symptoms: Often, people are unaware that they have osteoporosis until they suffer a bone fracture Some people may suffer from backache. A gradual loss of height can also be a sign. A stooped or bent over posture may also be a sign. Magnesium is responsible for producing some of the hormones that are important for bone health. Around 50% of the magnesium in the body is found in the bones. MIGH STRENGTH Magnesium 100mg Risk factors: Ageing: At the age of 50, about 2 in 100 women have osteoporosis. This rises to 1 in 4 women at the age of 80. Being female: Women lose bone material more rapidly than men. In the UK more than 2 million women are thought to have osteoporosis. Reduced sex hormones: After the menopause, levels of oestrogen fall. Oestrogen is a hormone that helps to protect against bone loss. Smoking: Smoking can accelerate bone loss and prevent new bone being produced by the body. Sources: http://www.ageuk.org.uk/cymru/health-wellbeing/keepin g-your-body-healthy/bone-health/ | http://www.nos.org.uk/page.as px?pid=248 | http://www.nhs.uk/Livewell/fitness/Pages/strongbon es.aspx | http://www.webmd.boots.com/osteoporosis/default.htm | http://www.netdoctor.co.uk/diseases/facts/osteoporosis.htm | | http://www.nhs.uk/conditions/Rickets/Pages/Introduction.aspx | | http://www.nhs.uk/Livewell/fitness/Pages/strongbones.aspx| | http://www.livestrong.com/article/301346-supplements-for-bone-hea ith/ http://www.bbc.co.uk/news/uk-politics-19467505 | Lieberman, S. & Bruning, N. (2007). The Real Vitamin & Mineral Book. 4thEdition. Ne w York: Penguin Group. SimplySupplements Healthy living made simpler! www.simplysupplements.co.uk