How strong are your bones?

It’s a question worth asking now – before you discover the hard way that they’re not quite as invincible as you thought

The health of our bones is all too easy to take for granted. They don't ache when they're getting weak, so, unless you happen to break one, you can assume they're doing you proud. And, if you're an active person with a healthy diet and no risk factors for osteoporosis, they probably are. But bone health naturally deteriorates with age, and half of all women over the age of 50 will break a bone mainly because of osteoporosis. Use our checklist to determine your bone health and find out how you can improve it.

 

1 Do you have a family history of osteoporosis?

Eighty per cent of our bone health is passed on through our genes - but, even if osteoporosis seems to be your fate, there are still things you can do - through diet and exercise - to help the remaining 20 per cent of bone health that's in your control.

 

2 Have you already gone through the menopause?

Before the menopause, the hormone oestrogen helps to maintain bone density. After it, bones become more porous. A good time for a first bone scan is a year after your last period, when any changes to your bones will begin to show up.

 

3 Are you or have you been very underweight?

Being underweight is particularly a problem if it stops your periods, as
this means your bones are not getting the oestrogen boost they need to keep bones healthy.

 

4 Do you tend to drink lots of fizzy drinks?

There has been concern that phosphoric acid, which is used for flavour in some fizzy drinks, such as cola and lemonade, may weaken bones by leaching the calcium that keeps them strong, so if you do consume a lot of cola-type drinks, cut right back. Too much salt, alcohol and caffeine have the same effect on calcium levels.

 

5 Do you use, or have you used (long term), corticosteroid tablets for asthma or arthritis?

These drugs decrease the rate at which bone-building cells work and lead to loss of bone density - leaving you at high risk of osteoporosis.

 

6 Do you have a medical condition that affects food absorption - such as Crohn's or coeliac disease?

Conditions like these may affect your vital calcium absorption.

 

7 Do you try to avoid dairy products?

Dairy is one of the most easily absorbed sources of calcium, essential for healthy bones. You need at least 700mg of calcium a day, and 1200mg if you're concerned about bone health. Milk contains 122mg per half glass and yogurt has 122mg per pot. Cheddar cheese provides a whopping 739mg per small slice (100g) - but there's some evidence that high-protein foods, such as cheese and red meat, cause acid in the body, which can reverse the effects by depleting calcium levels. So keep your diet balanced with plenty of alkaline fruit and veg to neutralise the acid. One of the best non-dairy sources of calcium is tinned sardines (500mg per 100g sardines), as long as you eat the whole fish - bones and all.

 

8 Are you using the contraceptive injection Depo-Provera?

The contraceptive injection suppresses oestrogen levels, and studies show that women who use it have lower bone mass than other women the same age. However, bone mass seems to improve again when the injections are stopped (before menopause).

 

9 Do you avoid taking regular exercise?

Exercise is crucial for bone health. Weight-bearing exercise (such as brisk walking, jogging or aerobics) strengthens bones, while other activities, such as swimming, will help build muscle to protect bones from injury.

 

10 Do you take anticonvulsant drugs for epilepsy?

These drugs affect bones by changing the way the body uses vitamin D, which is needed for calcium absorption. Talk to your GP about the best ways to compensate for this loss.

 

The conclusion

The more questions you answered ‘yes' to, the greater your risk of developing porous bones at some point. A DXA scan can assess bone health if you are at high risk, and drug treatments can halve your risk of fracture by slowing down loss of bone density - but most of these are only licensed for post-menopausal women (or younger people on certain steroid drugs). Other than this, a balanced diet and plenty of exercise are the best ways to slow down deterioration. Visit www.nos.org.uk or call the National Osteoporosis Society Helpline on 01761 472721.

 

 

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