Both men and women gradually start to lose bone density from about 35 years of age. Women are prone to lose bone rapidly in the first few years after the menopause. Losing bone is a normal part of the ageing process but for some, it can lead to osteoporosis and an increased risk of bone fractures.
Your genes are responsible for determining your height and the strength of your skeleton, but lifestyle factors such as diet and exercise influence how healthy your bones are. Therefore, we are all able to reduce our risk of developing osteoporosis by taking a few simple steps:-
• Regular exercise
Regular exercise is essential. Weight-bearing and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis. If you’ve been diagnosed with osteoporosis, it’s a good idea to talk to your GP or health specialist before starting a new exercise programme to make sure it’s suitable for you. Weight-bearing exercises are exercises where your feet and legs support your weight e.g. brisk walking, tennis, keep fit classes etc. Resistance exercises use muscle strength, where the action of the tendons pulling on the bones boosts bone strength eg. press-ups, weightlifting or using weight equipment at a gym. It is important you use the correct technique to avoid injury, so always consult a trained professional beforehand.
• Healthy eating
Eating a healthy balanced diet is recommended for everyone. Calcium is important for maintaining strong bones. Calcium-rich foods include leafy green vegetables, dried fruit, tofu, yoghurt and milk. Vitamin D is also important for healthy bones (and teeth) because it helps your body absorb calcium. Vitamin D can be found in eggs, milk and oily fish. However, most vitamin D is made in the skin in response to sunlight. Short exposure to sunlight without wearing sunscreen (10 minutes twice a day) throughout the summer should provide you with enough vitamin D for the whole year. If you’re at risk of not getting enough vitamin D through your diet or lifestyle, you can take a vitamin D supplement.
• Other factors
Other lifestyle factors that can help prevent osteoporosis include:
1. quitting smoking – smoking is associated with an increased risk of osteoporosis
2. limiting your alcohol intake
3. reducing stress
While reflexology is no substitute for increasing the dietary intake of calcium, exercise or the delicate hormonal balance which is required for calcium absorption from the diet into the bones, it can help increase circulation and vitality and aid digestion of all nutrients. If we are in a constantly stressed state our body produces and releases more stress hormones which, over a period of time, can compromise the efficiency of our digestive system. By reducing these stress hormones, our digestive processes are able to function more efficiently and the absorption of nutrients such as calcium is maximised.
To find out more about Reflexology or to book an appointment, please call Sarah direct on 07831 616708 or visit www.sarahrutherford.org
