In preparation for World Osteoporosis Day on the 20th of October, we asked Dr Taher Mahmud of the London Osteoporosis Clinic why bone health is important, and what we can all do in our everyday lives to help prevent osteoporosis.
Calcium is certainly a buzzword when it comes to health and your bones – it’s pretty much common knowledge how important the nutrient is when it comes to encouraging our development and growth. One of the most common associations, though, with calcium and food, is dairy products…but did you know that there are actually many other ways to increase your calcium intake? Dr Taher Mahmud of the London Osteoporosis Clinic discusses calcium-rich foods, and how we can include them in our diet to improve our bone health.
- In order to promote bone growth and keep your bones healthy, it is important to get enough calcium, vitamin D and other nutrients. If you are lactose intolerant, it may be difficult to get enough calcium from food alone.
- Eat plenty of fruit and vegetables, which does not just benefit your bone health, but your health overall.
- Bones can be made stronger through exercise, so at least two and a half hours a week is recommended for their strength.
- Osteoporosis prevention and bone health can be improved at any age – do not feel it is too late, and consult a GP or healthcare provider for advice on how to improve your bone health.
- In order to check your bone density and overall bone health, tests can be made, meaning you can have an idea of your situation and if you need to take action. Ask your healthcare provider when you can take a bone density test.
- Bone is actually a living, growing organ in the body, which is strong, but flexible.
- We constantly lose old bone and form new bone throughout our lives.
- Past the mid-life point, bone loss usually starts to become greater than bone formation across the general population, affecting both men and women.
- When you lose too much bone, or do not make enough of it, or perhaps a combination of both, this is osteoporosis.
- Approximately 3 million people in the UK have suffer from osteoporosis.
- Some bone loss can be a result of certain kinds of medication.
- Even though bone loss affects both men and women, roughly half of all women and 1 in 4 men over the age of 50 will break a bone as a direct result of osteoporosis.
- Women lose up to 20% of their bone density in the five to seven years surrounding the menopause.
- By around age 80, Caucasian women have usually lost around one third of their hip bone density.
- Broken hips are on the rise, and can be fatal, resulting in 1150 monthly deaths in the UK alone.
- If your parents experienced bone breaks in adulthood, your chances of having osteoporosis are greater, as osteoporosis has genetic elements.
- The most common osteoporosis breaks happen in the wrist, spine, or hip. A broken bone in the back may cause a sharp pain, but it also may show no symptoms at all.
- In those with osteoporosis, breaks can result from even small everyday actions, such as sneezing, lifting, bumping into something, or even hugging someone.
- Osteoporosis often shows no symptoms, so many people do not actually know they are affected by it until they break a bone.
- Osteoporosis is common, but it is manageable, treatable, and preventable.
Just how much calcium should I be getting? Dr Taher Mahmud of the London Osteoporosis Clinic discusses nutrition, and how calcium intake can help build healthy bones, especially while we are young.
Calcium is an essential nutrient. In fact, it is the most abundant mineral in the human body, and plays an important role in its functions. 99% of the calcium in our bodies is found in the teeth and bones, forming an integral part of their structure. In a healthy structure, the body removes small quantities of calcium from the bones and replaces it with new calcium. If the bones receive less calcium than they have taken away, this leads to a deficit and causes bones to become weak, making them more prone to fractures and breaks.
For many people, exercise is a way of life – not to be missed, and not to be taken lightly. While of course there is such a thing as overdoing it, the benefits exercise brings us are not to be avoided. It should be a part of everyday life, both for the here and now and to help reduce the risk of certain conditions developing in the future. In our last interview with Dr Taher Mahmud of the London Osteoporosis Clinic, we discussed the risks exercise can carry. Now it's time to move on to the benefits. How can exercise improve our lives?
Just as everyone knows water is wet, the fact that exercise is good for you is common knowledge. However, as with many things in our daily lives, it comes with its own set of risks. In this article Dr Taher Mahmud of the London Osteoporosis Clinic discusses the ways that exercise can help your body, and how you can use it to your advantage rather than putting it under additional strain.