Bones are made of several different materials and structure types:-

1. •Dense, outer cortical bone, replaced slowly every 10 years
   

2. •Inner, spongy trabecular layer, replaced every 2 or 3 years (wrists and hips contain a lot of this due to their complex shape, making them more vulnerable to fracture)
   

3. •A framework of collagen which gives flexibility
   

4. •Calcium and phosphorus crystals for strength
   

Bone is living tissue which is constantly being broken down and replaced. Several factors including diet, hormones and medications influence how well your bones are replaced.

Osteoporosis occurs when bone loss is excessive and the bones become filled with tiny holes which makes them increasingly fragile. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.

A hip fracture almost always requires hospitalization and major surgery. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.

Bone responds well to exercise - putting pressure on your bones via weight-bearing exercise (brisk walking, running, tennis, badminton, stair climbing, aerobics) and by keeping muscles strong so that they also pull on your bones - encouraging your body to build bone. (Astronauts lose bone density extremely quickly due to weightlessness in space).

However, a lot of exercise, particularly in young women, must be balanced by good diet as building muscle and bone requires nutrients, meaning that if the diet is inadequate, the bones may not be built strong enough! Also, very slim women with very little body fat, may have low oestrogen levels which may impair bone metabolism.

If you are worried about your bone density you can ask your GP to refer you for a DEXA bone density scan which will give a reading of the state of your bones.

You can also have a bone turnover analysis test which measures certain chemicals in your urine. This is accurate enough to predict fracture risk and can be done at 6 month intervals to monitor if treatment / diet changes / exercises are working. This test costs about £60 and can be taken at our clinic. Please ask for details.

Osteoporosis Recommendations

Have your bone density monitored if you are worried or at risk.

If you have osteoporosis you may need to take medications alongside the following recommendations:

Take plenty of weight-bearing exercise

Stop smoking (there is a lot of evidence that smoking weakens bones and teeth)

Eat plenty of good fats (fish, nuts and seeds, olive oil)

Make sure you are not underweight

Avoid fizzy drinks, caffeine, sugar and alcohol (these all reduce calcium absorption)

Eat plenty of vegetables (these contain magnesium which is required for calcium absorption) but avoid spinach and rhubarb

Do not eat too much animal protein (meat) as this uses up calcium in it’s digestion (vegetarians have lower risk of osteoporosis)

Eat plenty of phyto-oestrogens which help balance hormones and increase bone (soya, lentils, chickpeas, vegetables, bean sprouts).

Silica reduces bone loss and strengthens bone and nails. Take a good bone supplement (ask in clinic for recommendations).

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