Dr Taher Mahmud, consultant rheumatologist at London Osteoporosis Clinic, gives his tips for healthy bones…
Eat the right nutrients
A healthy diet is crucial in preventing and managing osteoporosis because it helps your body to maintain and produce bone. Calcium, vitamin D, vitamin K, magnesium, zinc and protein are all necessary nutrients to include.
Maintain a healthy weight
Being underweight can increase the risk of osteoporosis, due to a higher risk of bone loss and fractures, so it is important to keep to a healthy weight. If you are struggling to put on weight, eat more frequent, smaller meals and plenty of snacks.
Regular exercise is vital to build strong bones and slow bone loss. It’s best to do a mix of strength training and weight-bearing exercises, such as lifting weights and running or brisk walking.
Cut down on alcohol
Consuming three or more units of alcohol a day has a negative impact on bone health as it can decrease bone formation and reduce our body’s ability to absorb calcium. Drinking can also increase your risk of falling, which may lead to a fracture.
Smoking can intensify bone loss as it decreases the levels of oestrogen we make and can reduce our body’s ability to absorb calcium, which is crucial for bone health.