Let’s Keep Our Bones Strong Through Winter and Beyond!

As the cold days approach, it can get icy beneath us which unfortunately means the risk of slips and falls increase and the potential risk of bone fractures also increase. If a fracture does occur, this incident can be the first time it comes to light that our bone mass may be low.

Let’s talk about bones for a moment. Did you know our bones are living tissues, like our muscles and skin? Our bones are constantly remodelling, with cells working hard to build it up, and there are other cells that purposely reduce the tissue around it. When we reach our 30s, we reach our peak bone mass, which means that after this time our bone mass density starts to reduce. Harvard Medical School suggests that after the age of 40, our bone mass reduces by 1% per year.

So what can you do to help?

1. Weight-bearing and resistance exercise.
This can help slow down the reduction of bone mass significantly, and some studies have shown it can help to build the bone back up. When we lift weight or do resistance training, it causes your muscles which attach to the bones to pull and put stress on the bone, which encourages the cells that build your bone up to work. Over time, this can really assist with the bone density and reduce the risk of developing issues such as osteoporosis.

Some examples of activities which work against gravity include walking at a quick pace, jogging, walking uphill/climbing the stairs, tennis and dancing.

Some examples of movements that involve resistance include lifting weights, resistance band work and bodyweight exercises such as pushups, squats or lunges.

Try and include at least 30 minutes of intentional exercise a day, and incorporate both weight-bearing/resistance exercise for both upper and lower body, as well as exercise that will get your heart rate up such as swimming, cycling or walking. 

2. Supplement with Vitamin D.
Vitamin D is essential for bone health because it facilitates the process to build new bone. We stock a high-quality liquid vitamin D at Epoch, if you would like more information, be sure to ask the team at your next visit.

3. Eat dark leafy vegetables.
Vegetables such as kale, savoy cabbage and broccoli are full of vitamins and minerals good for our bones. Dark green vegetables also contain Vitamin C and Vitamin K, which helps the calcium to be utilised and bind to our bone tissues keeping them strong.

If you need any tailored advice when it comes to this topic, please get in touch directly and I will be happy to help, or consult with your local GP.

With love
Sarah