I still have vivid memories of drinking milk with a straw from little milk bottles. Sitting crossed-legged in the hall of my primary school. If you grew up in the 70s maybe your school had the same ritual during morning break. On occasion their would be bottles of orange juice, my preferred beverage. However from these primary years I was taught the importance of this creamy white liquid. Imperative for healthy bones, teeth included.
OUR BONES
Bones are active, they grow and change. Declining oestrogen can make bones weaker and susceptible to low impact fractures. Fractures could lead to osteoporosis. Unbeknownst to most unless we have a fracture or DEXA scan (bone density scan).
My friend and I spoke about her continuous reoccurring back pain, on occasion debilitating. She is also experiencing perimenopause. Pain killers were a short lived solution. Eventually her GP recommended a DEXA scan. Turns out she has osteoporosis.
Osteoporosis cannot be reversed, however we can take measures to prevent it from worsening.
WHAT IS OSTEOPOROSIS?
‘A medical condition in which the bones become fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D’ – Oxford dictionary
DEXA SCAN
DEXA scan (Dual-Energy X-ray Absorptiometry) measures bone density.
CALCIUM
Calcium is an essential mineral. Our body is unable to make, which means we need to ensure we have enough in our daily diet.
Include plenty of calcium rich foods in your diet. Dairy, yoghurt, cheese, fermented foods, tofu. Nuts, seeds, dried fruit, dark green leafy vegetables. Kale is a great example.
VITAMIN D
Vitamin D is made in our body from sunlight on the skin. Darker skins sometimes have problems with absorption, therefore supplements maybe a good idea.
Foods with vitamin D, oily fish, salmon, mackerel. Also egg yolks and mushrooms.
EXERCISE
Exercise is the name of the game with numerous health benefits. Weight bearing exercises or workout with weights help build strong bones and increase muscle mass.
Tips
- During perimenopause and beyond bone mineral density declines. Estradiol plays an important role in bone health. Speak with your GP.
- Maybe join a gym if you need motivation or a trainer.
- Introduce weight bearing exercises such as squats, push-ups and or use weights.
- Important to lift weights correctly and exercise in the correct position
- If you’re new to sport/exercise start slow. Competition can start at a later stage!
- If you have a family history of osteoporosis a DEXA scan could be useful. Speak with your GP/medical professional for a referral.
What I do
In terms of staying active there is much we can do. I’m often asked when do I have time. Putting time aside can be a challenge. When I worked in the UK I ran at 6am. Up and out. It became part of my routine. However these days I work from home, my life is more flexible. I’m a fair weather runner. I only run late spring and summer. I do strength and body-weight workouts all year round to help retain my bone strength and muscle mass. The key is consistency and patience.
It’s the small things and changes we do or make everyday that make the difference.
What are you doing?
Leave a Reply