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Keeping Your Bones Strong | Women’s Health BONE


As you get older, your bones become brittle and therefore more fragile. Here is the latest advice how best to keep your bones healthy now and in the future.


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veryone should take care of their bones as they get older. However, for women


in particular, looking after your bones is essential due to the signifi cantly higher risk of developing osteoporosis, a condition that weakens the bones, after the menopause. Taking steps to ensure that your bones stay strong whatever your age is an easy way to reduce this risk and lower your chances of nasty fractures in the future.


Cigarettes and Alcohol Too much alcohol can inhibit the


Briefing


Calcium Is Key As children we are often told that


drinking milk makes bones grow stronger, and this advice is no less important for adults, who need at least 700mg per day to maintain healthy bones. Calcium is often added to other foods including bread, cereal and fruit juice, and regularly eating natural sources of calcium such as yoghurt, cheese, spinach and almonds can help ensure you reach this target.


Salt Hazard Studies have shown that salt


accelerates the body’s loss of calcium. While we all need salt to survive, most of us are consuming well over the recommended 6g daily limit. Paying attention to the salt content on food labels and avoiding adding salt to your food will help you


to stick within these guidelines.


Watch Out For Protein Protein is an important part of a


balanced diet, but too much protein can cause acidity, draining the bones of calcium. To avoid this, try to eat a healthy diet that contains fruits, vegetables, meat,


fi sh and carbohydrates. 106 DEAR DOCTOR WITH DR CHRIS STEELE celebrityangels.co.uk


Catch Some Rays Vitamin D allows the body


to absorb the calcium


required for strong bones. The easiest way to get suffi cient Vitamin D is to spend 15 minutes in the sunshine two to three times a week, although


other good sources include eggs, liver, oily fi sh and cereals.


body’s ability to absorb calcium, whilst tobacco has been proved to increase the risk of osteoporosis. Cutting down or eliminating cigarettes and alcohol is an important step to improve


your bone health.


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