It’s Healthy Bones Action Week; what you can do to build bone health
Healthy Bones Action Week is an annual initiative that takes place 12-18th August 2024 with the aim to raise awareness on the importance of building and maintaining bone health across the lifespan. It aims to encourage and educate Australians on nutritional and lifestyle habits that assist in reducing the risk of low bone mineral density (osteopenia) and osteoporosis. Bone health is often an overlooked aspect of overall wellness, yet it's foundational to a vibrant and active life. Just like a sturdy house relies on a strong foundation, our bodies depend on healthy bones to support movement, protect organs, and enable countless daily activities. Building strong bones during adolescence is crucial as this is a key period for bone growth and development. The habits formed during these years can have a lasting impact on bone health well into adulthood. This blog explains what factors are important in building healthy bones and how we can reduce the risk of osteopenia and osteoporosis in the later years.
Osteoporosis is a condition where bones lose strength and are more likely to break. It mainly affects older people and is more common in women. The word ‘osteoporosis’ means ‘porous bone’. Bones have a thick outer shell with a strong structure inside that resembles honeycomb. With osteoporosis, the holes in the structure get bigger and the bone thinner, leading to weakness. A diagnosis of osteoporosis comes with the increased risk of having an osteoporotic fracture. It is estimated that 137 million women and 21 million men have high osteoporotic fracture risk globally, with this prevalence expected to double in the next 40 years. Age-related bone loss becomes more pronounced in women particularly after menopause due to decreased oestrogen levels. However, there are many things we can do to help maintain and build your bone density. You can think of bone health like a bank account. To build and maintain strong bones, two key components stand out and need to be deposited into the bank account regularly: adequate nutrition and appropriate exercise. Let's explore why these factors are essential to building bones and how you can integrate them into your daily routine.
The Role of Nutrition in Bone Health
Essential Nutrients
Adequate nutrition provides the building blocks for bone strength. Several nutrients play a critical role in bone health and without these building blocks, bone will struggle to rebuild a maintain density and strength.
Calcium: This mineral is the primary component of bone tissue. A deficiency in calcium can lead to weaker bones and increase the risk of fractures. Dairy products, leafy greens, and fortified plant-based milks are excellent sources of calcium.
Vitamin D: Vitamin D is crucial for calcium absorption. Without it, bones can become brittle and fragile. We can get adequate vitamin D through:
Sunlight Exposure: Aim for 10-30 minutes of sunlight exposure a few times a week, depending on skin type and location.
Vitamin D-Rich Foods: Fatty fish (salmon, mackerel), egg yolks, and fortified foods like cereals and orange juice.
Supplements: Consider supplements if sunlight exposure is limited or dietary intake is insufficient. Seek advice from your medical practitioner prior to taking any supplements.
Magnesium and Potassium: These minerals support bone density and overall bone health. Nuts, seeds, bananas, and whole grains are rich in magnesium and potassium.
Protein: Bones are composed of collagen, a protein that provides structural support. Consuming adequate protein helps in maintaining bone mass. Include lean meats, eggs, beans, and nuts in your diet to ensure sufficient protein intake.
Balanced Diet
A balanced diet that incorporates a variety of nutrients is vital for bone health. Rather than focusing on single nutrients, aim for a diverse diet rich in fruits, vegetables, whole grains, and lean proteins. This approach not only supports bone health but also promotes overall well-being. In addition to healthy eating with adequate calcium and vitamin D, not smoking or consuming excessive alcohol and being physically active in adolescence and young adulthood and help to maximise peak bone mass.
Protein: Protein is important for bone health as it helps in building and repairing tissues. Include a variety of protein sources such as:
Lean Meats: Chicken, turkey, and lean cuts of beef.
Fish and Seafood: Tuna, salmon, and shrimp.
Plant-Based Proteins: Beans, lentils, tofu, and nuts.
Magnesium and Potassium: These minerals contribute to bone health. Include:
Whole Grains: Brown rice, whole wheat bread.
Fruits and Vegetables: Bananas, avocados, and sweet potatoes.
Calcium: Calcium is essential for bone growth and density. Good sources include:
Dairy Products: Milk, yogurt, and cheese.
Fortified Plant Milks: Almond, soy, or oat milk.
Leafy Greens: Kale, bok choy, and spinach.
Nuts and Seeds: Almonds and chia seeds.
The Impact of Exercise on Bone Health
As bone is a dynamic tissue with the capacity to adapt to changing load requirements, exercise is widely recognised as a vital physical stimulus for the development and maintenance of optimal bone strength throughout life.
A 2022 UK consensus statement on physical activity and exercise for osteoporosis states that ‘people with osteoporosis should undertake resistance and impact exercise to maximise bone strength; should take part in activities to improve strength and balance to reduce falls and undertake spinal extension exercise to improve posture, and potentially reduce pain levels caused by vertebral fractures, risk of falls and vertebral fracture.’ The consensus statement made three key recommendations for people with osteoporosis. They advised that those with diagnosed osteoporosis should undertake (1) resistance and impact exercise to maximise bone strength; (2) activities to improve strength and balance to reduce falls; (3) spinal extension exercise to improve posture and potentially reduce risk of falls and vertebral fractures
Programs that incorporate moderate-to-high weight bearing impact loads (>2 times body weight) that are progressive, novel and multidirectional can be osteogenic for premenopausal women and older adults. So if you have been diagnosed with osteopenia or osteoporosis, it is important to know that not all hope is lost.
Weight Bearing Exercises
Weight-bearing exercises are crucial for building and maintaining bone density. These activities force your bones to work against gravity, which stimulates bone-forming cells and helps maintain bone strength. For more information on which exercises are appropriate to help prevent Osteoporosis, check out our previous blog here.
Some effective weight-bearing exercises include:
Resistance training: Simple yet effective, these activities increase bone density in the legs, hips, and lower spine. Aim to lift heavy weights at least three times per week to improve strength.
Running and Jogging: High-impact activities like running are excellent for strengthening bones in the lower body. Seek advice prior to commencing a running program to ensure you are doing safely and progressively.
Dancing: Various forms of dance not only improve coordination but also help in maintaining bone strength.
Conclusion
Building and maintaining strong bones is a lifelong commitment that requires a balanced approach to nutrition and exercise. By prioritizing essential nutrients and engaging in regular weight-bearing and resistance exercises, you can support bone health and enhance your overall quality of life. Remember, the journey to strong bones starts with simple, consistent steps. Invest in your bone health today for a stronger, more active tomorrow.
At Back to Bounce, we have a specialised program targeted at Building Bone. Our Built for Bones group programs run most days of the week. Our individualised exercise therapy programs are based on the latest research in osteoporosis treatment. They are designed to strengthen bones, build your confidence and help you get back to doing what you love. For further information, click here. For more information on how to prevent Osteoporosis, check out our previous blog here.
If you would like to make an appointment to gain a plan for your physiotherapy management of your bone health, you can book online or call our team on (07) 53781571.
For further information on Healthy Bones Action week, check this out https://vis.org.au/news/2023/08/its-healthy-bones-action-week
