Importance of bone health:
Bone health is directly related to health of our heart and quality of life. Poor bone health leads to mobility issues, obesity and heart disease.
What are symptoms with weak bones:
People feel lethargic, muscle aches and bone pains. They may experience fracture after mild trauma. They can develop spontaneous back pain due to compression fracture of vertebrae (spine).
Additionally, there can be forward bending of spine, affecting posture adversely, a condition called kyphosis, and bending of spine sideways, called scoliosis.
Osteoporosis and Osteomalacia can occur.
How to keep bones healthy:
We need good intake of calcium, vitamin D and protein, exposure to sun light and regular physical activity.
1. Calcium :
Calcium intake should be 800 to 1000mg daily. Good sources of calcium are milk, yogurt, broccoli, spinach, green leafy vegetables and fish. If ingestion of milk causes flatulence or diarrhoea then consider lactofree milk.
2. Vitamin D:
Vitamin D intake of 800units once daily. This is easily available over the counter. Edible sources include fish. If you have symptoms of severe fatigue then it is advisable to check vitamin D levels. Low levels will require high doses of vitamin D over 6 weeks.
3. Sunlight:
30mins of interrupted sunlight every day is necessary to replenish our stores of vitamin D.
4. Protein:
Protein intake is necessary for bone health. Protein is part of collagen structure in bones. White meat and plant based protein is good source. Protein intake is suggested to be around 1gm/kg body weight.
5. Physical Activity:
Regular physical activity of at least 45mins, five times a week can help keep your bones healthy. This should be in addition to your work related physical activity. Keep your bones healthy and live a good quality of life. If you have symptoms, please contact via ehormoneclinic@gmail.com
Dr Oraizi Jafery
Consultant in Endocrinology, Diabetes, Metabolic Medicine and Internal Medicine.
