Now is the time to renew and re-establish good habits, which is always easier in good sunny weather. Which brings me to this month’s topic BONE HEALTH, as you can take advantage of our glorious weather to support your bones.

But Vitamin D is only one component to having healthy, strong and flexible bones. I hope to expand on a previous blog that I wrote, which looked at Peri-Menopuse and Osteoporosis.

And remember, Osteoporosis is not something that happens to women only. It can affect men, as well as athletes/sportspeople who do intensive training.

Things to consider about your bones

As you would know, your bones start developing in-utero and continues until your roughly 30 years old. So, you have a long time to get them as strong as possible, which is influenced by what you ate and how physically active you were.

Most you of you would have done a great job only to possibly counter act that with some not so good lifestyle choices, such as –

  • Eating less fruits, vegetables, meat, nuts, legumes, fish 
  • Eating more fast food
  • Drinking more soft drinks or alcohol
  • Smoking
  • Less physical activity

Then there are other factors that are out of your control such as –

  • Lowered oestrogen or testosterone levels
  • Having an over active thyroid
  • Diabetes
  • Race
  • Family history
  • Certain prescribed medications – in particular, proton pump inhibitors, some anti-seizure, and anti-depressants

But these factors can be supported by you, making sure that you are having the correct intake of nutrients. Reducing the chances of developing osteoporosis and fractures. Another important factor that you need to consider is your weight, whether you are over or under weight, as it also influences the state of your bones.

In part 2 I will look into what your bones are made of and, what you can do to support strong, healthy bones.

 

References

Myneni VD, Mezey E. Regulation of bone remodeling by vitamin K2. Oral Dis. 2017 Nov;23(8):1021-1028. doi: 10.1111/odi.12624. Epub 2017 Apr 5. PMID: 27976475; PMCID: PMC5471136.

Sale C, Elliott-Sale KJ. Nutrition and Athlete Bone Health. Sports Med. 2019 Dec;49(Suppl 2):139-151. doi: 10.1007/s40279-019-01161-2. PMID: 31696454; PMCID: PMC6901417.

Yin, W., Li, Z., & Zhang, W. (2019). Modulation of Bone and Marrow Niche by Cholesterol. Nutrients11(6), 1394. https://doi.org/10.3390/nu11061394

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