What makes bones strong?

In medical terms the strength of our bones is worked out based on bone mineral density or BMD for short.  The higher the BMD, the denser the bone, the stronger it is.

You could think of high BMD as being like the thick foam of a memory foam mattress and low BMD as being more like a sponge you might use in the shower.

Osteoporosis is the term used for bones which have a very low mineral density when compared to those of a younger individual. Osteopenia is the pre-curser to osteoporosis.

From birth up to the age of around 30 our bones gradually increase in their density provided we have enough nutrition, daylight, natural hormones and exercise. 

After the age of around 30 our bodies stop increasing our BMD at the same rate so it’s important to do everything we can up to this age to ensure our bones are as strong as possible. 

But the bone density effort doesn’t stop at aged 30!

Although we’re no longer laying down bone in the same way we need to maintain what we have. 

The most effective things you can do are to exercise regularly, eat a balanced diet, reduce alcohol consumption and give up smoking.

Your GP may also advise you to take supplements including vitamin D and calcium.

Past middle age and particularly for post-menopausal women there is a need for an increased focus on weight-training and strengthening work.

I’ll cover that in my next blog.

The content of this blog is copyright of Holly Elliott registered osteopath GOsc 9607 trading as Helping Hands Health 15a Clayton Road, Jesmond, Newcaslte, NE2 4RP.