As you get older, it is possible that you’ll start to experience a reduction in bone density, which can then turn into a condition known as osteopenia, which is when your bone density is lower than the average for your age.
This, in turn, can then lead to osteoporosis, a health condition that weakens bones and makes them more fragile, so they’re more likely to break. This takes several years to develop and is typically only diagnosed when a fracture occurs because of a sudden impact or a fall.
The most common osteoporosis-related injuries occur in the wrists, hips and spine, although breaks can also manifest in other parts of the body, such as the pelvis and arms. Coughs and sneezes can also lead to broken ribs.
If you are at risk of developing osteoporosis, there are steps you can take that will help keep your bones in good health, including exercising as regularly as you can to keep your bones strong, making lifestyle changes like reducing alcohol consumption and giving up smoking, and taking vitamin D supplements.
Your diet can also make a big difference, however, and there are various foods you could increase your intake of that may help reduce the risks.
One of the best foods to eat for bone health seems to be prunes, in fact, recent research revealed that eating five or six prunes daily helps postmenopausal women preserve bone mineral density in their hips.
Focusing on produce with high levels of calcium can also be beneficial for bone health, including the likes of milk, kale, broccoli, cheese, dried figs, tinned salmon, tofu, almond butter and white beans.
Physio can also help you strengthen your bones and your muscles, helping to prevent bone thinning and reducing your risk of falls. It can also help with pain management so if you are at risk of osteoporosis, it could be useful to come and see us here at our Maidenhead physio centre.
