How To Maintain Better Bone Health

Why Is It Important To Look After Our Bones As We Get Older?

“As we age, our bones naturally lose density and strength, making us more susceptible to fractures and conditions like osteoporosis. Maintaining bone health is crucial to preserving mobility, independence and overall quality of life. By looking after our bones, we can reduce the risk of debilitating injuries, which are not only physically limiting but can also lead to a cascade of health issues. Healthy bones support our body's structure and function, and prioritising their care is essential for long-term wellbeing” – Bethany Lawrence, orthopaedic expert for Panda London.

What Happens To Our Bones As We Get Older?

“As we age, our bones undergo a process called bone remodelling, where old bone tissue is replaced by new tissue. However, with age, the rate of bone breakdown often exceeds the rate of bone formation, leading to a decrease in bone density, known as osteopenia or osteoporosis. This typically begins in our mid-30s, with the process accelerating in women after menopause due to the decline in oestrogen, a hormone that protects bone mass. In men, bone loss generally occurs more slowly, but it still becomes significant after the age of 50.” – Bethany

How Does Bone Health Specifically Differ For Women? 

“Women's bone health is particularly vulnerable due to hormonal changes, especially around menopause. The decline in oestrogen levels postmenopause leads to a rapid decrease in bone density, making women more susceptible to osteoporosis compared to men. Women are also generally smaller and have less bone mass than men, which further increases their risk. This makes it especially important for women to engage in bone-strengthening activities, ensure adequate calcium and vitamin D intake, and consider bone density testing.” – Bethany

What Are Some Signs That Our Bone Health May Be Deteriorating?

“Warning signs include frequent fractures, chronic back pain, noticeable loss of height and a hunched posture. These symptoms indicate a loss of bone density, which should prompt further investigation and intervention to prevent more severe complications.” – James Greenwell, CEO and founder of proto-col

What Tests Might A Healthcare Professional Do If We’re Concerned?

“If there is concern about bone health, a healthcare professional may recommend a DEXA (dual-energy X-ray absorptiometry) scan. This test measures the density of bones and helps to assess the risk of fractures. Blood tests may also be conducted to evaluate levels of calcium, vitamin D and other markers of bone health. In some cases, a urine test might be done to assess the rate of bone turnover. These tests provide valuable insights and guide treatment decisions.” – Bethany

Is Poor Bone Health Linked To Any Other Conditions?

“Poor bone health is closely linked to conditions such as osteoporosis, which significantly increases the risk of fractures. Additionally, it can contribute to a higher likelihood of falls, due to weakened bones and muscle atrophy. Poor bone health is also associated with other conditions, such as rheumatoid arthritis and certain endocrine disorders like hyperthyroidism, which can accelerate bone loss. Furthermore, chronic conditions that affect nutrient absorption, such as coeliac disease, can also impair bone health.” – Bethany

How Can We Support Better Bone Health In Our Diet?

“Supporting bone health through diet involves ensuring adequate intake of calcium, vitamin D and protein. Foods like dairy products, green leafy vegetables, nuts and oily fish are excellent choices. Additionally, supplements like proto-col collagen can be beneficial as they contain collagen hydrolysate, which has been shown to support bone density and joint health by providing the necessary building blocks for bone tissue.” – James

What About Exercises?

“Regular physical activity is vital for maintaining bone health. Weight-bearing exercises such as walking, jogging and resistance training help stimulate bone formation and increase bone density. Resistance exercises, like weightlifting, strengthen the muscles that support bones, while flexibility and balance exercises, such as yoga and tai chi, help reduce the risk of falls, thereby preventing fractures.” – James 

How Can We Adopt An Overall Preventative Mindset?

“Taking a preventative approach to bone health involves combining regular exercise, a balanced diet rich in bone-supporting nutrients and lifestyle changes such as quitting smoking and moderating alcohol consumption. Incorporating supplements can also be beneficial by providing essential nutrients that contribute to the maintenance of bone density and joint flexibility.” – James

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