Sarah Brereton advises how to avoid losing height and breaking bones from age 30.
Ever noticed how tall your grandparents were in old photos compared to now? From the age of 30 we loose bone mass and can also lose height, due to wear and tear of the bones and discs in the spine.
Bone is living tissues like our muscles or blood. It is quite amazing to think these tissues are broken down and rebuilt all the time. While some cells build new bone tissue, others dissolve bone and release the minerals inside. As we get older, we begin to lose more bone than we build. The tiny holes within bones get bigger, and the solid outer layer becomes thinner. With this knowledge at hand we really need to look after our body’s internal (framework) structure and prolong how stable it is after all it does for us.
Most people will reach their peak bone mass between the ages of 25 and 30. By the time we reach age 40, we slowly begin to lose bone mass. We can, however, take steps to avoid severe bone loss over time. For most of us, bone loss can be significantly slowed through proper nutrition and regular exercise.
Factors affecting our bone density and strength include: age, nutrition, medications, health conditions, exercise, genetics, gender, and hormones. The Irish Osteoporosis Society states that women can lose between 10-30% of bone density during the menopause. There are things we can do to help ourselves.
Foods
Some foods to avoid which negatively affect bone health are acidic foods like sugar, fizzy drinks, excessive consumption of coffee, alcohol and processed fats.
Foods which promote healthy bones should be considered, such as milk, cheese and other dairy foods, green leafy vegetables, such as broccoli, cabbage, soya, and tofu which are high in calcium and magnesium.
Plant-based drinks (such as soya) with added calcium and vitamin D, nuts, and seeds. Bread and anything made with fortified flour. Fish (where you eat the bones), such as sardines. Nutrients
like calcium, zinc, K2, manganese, and vitamin D3 have been shown to contribute to the maintenance of normal bones.
Exercise
Best exercises to consider for maintaining healthy bones as we reach 40 and beyond include
walking, dancing, low-impact aerobics, taking the stairs and gardening. These types of exercise work directly on bones in the legs, hips, and lower spine to slow bone loss. They also improve blood flow and are good for the heart.
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