Bone Density: Living well

Your bone density increases up until you’re about 30. We gain most density during adolescence-90%. This is a great time to make ourselves future proof by exercising to make our bones as dense as possible- although if you’re reading this its probably too late.

Our bones rebuild themselves everyday and replace the calcium within (40% of bone) in a process know as remodelling.  Bone cells, Osteoblasts build bone while other cells called Osteoclasts breakdown bone if calcium is needed elsewhere by the body. This is effected by our hormones (both oestrogen and testosterone) and as we get older the Osteoclasts begins to dominate. Osteoporosis, the most common bone disease, tends to develop after the menopause and the linked fall in oestrogen. 

Vitamin D helps the body to absorb calcium, so taking supplements or being outside helps. Eating high calcium food is going to provide the nutrients we need, but try eating green veg, soy and pulses instead of too much dairy which tends to be high in fat.

The phenolics and/or potassium in prunes are believed to encourage the Osteoblasts to grow more bone. Studies show that daily consumption (6 prunes) can lead to an annual increase in density of over 6%. prunes and bone density

Start thinking and acting on your bone density as early as possible. You may find it difficult to get active as you become frail.

Things to do:

  • Get Active/ Run/walk/Dance
  • Get Strong/weights/swimming
  • Get enough vitamin D
  • Stop smoking
  • Eat a varied diet but make sure you include high calcium vegetables and dried fruit.

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