6 tips for strong bones
The effects of ageing on bones are well known.
As we grow older, we cannot maintain the same bone density. Or can we?
Osteopenia can be prevented!
1. It may seem paradoxical, but it happens here in sunny Greece: we often have vitamin D deficiency! We do not get the 2,000 units usually needed each day for calcium absorption.
Preparations that combine vitamin D with calcium also contain a lower dose.
Consult your physician to find the right solution.
2. If you reduce excessive alcohol consumption and smoking, you will see an improvement in bone density.
3. But how can you measure this improvement?
Through the simple, painless tests available, if your doctor recommends them. People taking medicines that affect bone density (such as corticosteroids) should, understandably, have their bone density measured more frequently.
4. The same applies to women approaching menopause. Here, too, hormonal and non-hormonal treatments are available to prevent fractures (bisphosphonates, teriparatide, denosumab, etc.).
However, none of these treatments is effective without the concurrent use of calcium and vitamin D, which are building blocks in the effort to maintain strong bones.
5. Our diet also plays an important role. Many minerals and trace elements essential for protecting bones come from food.
Vitamin C, found in vegetables and fruit, particularly brightly coloured varieties, stimulates the production of osteoblasts, the cells that help form bone.
6. Exercise is important for strengthening not only muscles, as we all know, but bones as well. Resistance training and gradually increasing the load on bones appear to be more effective. This means lifting light weights for many repetitions and gradually increasing the weight.
It is best to consult our doctor rather than rely solely on advice from the internet, and to enjoy our Greek sunshine and its benefits for bone health!
