Osteoporosis is becoming far too common here in the UK; over 3 million people are suffering from soft bones and being prone to fractures with age.

We have all heard that “prevention is always a better option than treatment”, and in the case of osteoporosis it couldn’t be more true.

At risk of osteoporosis?

Up until the age of 18 you’re growing and minerals are packed into your bones to make them strong. For the majority of your life the bone content with the minerals is maintained, but as we get older (over 50 years) there are natural changes happening in our body. There is a gradual decline of minerals within your bones which make them softer and more prone to fracture damage.

If osteoporosis runs in your family, or you think you are at risk the first step is to get a DEXA scan, this can show you by X-ray what your current bone density is, and help you learn what the future risks are.

Our genes and family history play an important part in determining our bone health; however we can take actions to prevent the risk of osteoporosis by simple lifestyle changes.

Use this Nutrition and Healthy Eating Checklist to help you build strong bones:

• Calcium – this is the main mineral of your bones. You need around 3 servings of calcium rich foods a day, but if your DEXA scan shows low bone density you will need higher amounts (from foods or supplements).
• Vitamin D – this sunshine vitamin helps calcium absorption in your blood, you need about 15 minutes of skin/sun exposure a day in summer months. Most of the UK are deficient in Vitamin D, and so it is important to find out if you are meeting your Vitamin D needs with a blood test.
• Quality protein – having the right amount of protein for your body weight is important to make sure you don’t have bone loss. The general rule of thumb is 1g of protein per kg of body weight, eaten over three meals in a day.
• Daily exercise – 30 minutes of exercise which gets your heart pumping and muscle building exercise helps to keep your bones strong and maintain bone density.

Live healthily

As well as these factors, there are a number of other factors that are important in your bone health. For example smoking, alcohol, body weight, fatty acids, vitamin C, magnesium and many other vitamins & minerals!

Learning how to take care of your bones to prevent the risk of osteoporosis is the greatest investment in yourself. This will help you to live the life you want, spending time with your loved ones for longer.

Oryon Imaging

We offer affordable diagnostic imaging in London’s world-renowned Harley Street medical district. If you need a scan, we’re an efficient, affordable and quick option, with MRI scans from £250, Ultrasound from £265, X-ray from £55 and DEXA from £95. Patients can self-refer for DEXA scans by downloading our self-referral form and sending it to us.

Find out more about our DEXA service.

Find out more about prevention of osteoporosis by contacting Peck Nutrition who offer a wide range of structured programmes and one-to-one consultations.