How to build healthy and strong bones

Posted by:

What’s the one part of our body that we really do take for granted?
Give up?
It has to be the bones, doesn’t it? It’s the hidden architecture of our whole body.

When we are children and adolescents much emphasis is put on building strong and healthy bones. But as we get older we often neglect them as we become more concerned with other aspects of our health and body.
Which is ironic, given it is later in life when problems can occur if we don’t take steps to look after our bone health.

The good news is that here at Cheshire Natural Health we know all about caring for your bones and can put you on the road to a strong and vital future.

The miracle of bone

Bone is constantly growing and changing, with new bone being formed and old, weakened bone being destroyed.

You may not know this but, miraculously, you get a whole new skeleton roughly every 10 years. Which is great news! It means it’s never too late to strengthen your skeleton.
Bones are made of a fine mesh produced from a protein called collagen that provides the structure. The mesh traps minerals such as calcium and magnesium which give strength and rigidity.

Fuel for your bones

In the way a car engine needs the right fuel to tick over smoothly, ensuring your body has the right vitamins is important.
Vitamin D helps the body to absorb calcium from food.
Brits are notorious for moaning about the weather and the lack of sunshine. But for once we as a nation have a point.
People in the UK are often low in Vitamin D, as it’s formed by the action of sunlight on the skin – and for six months of the year, our sun isn’t strong enough to do that. Vitamin K is needed to take calcium to the bones where it is wanted – otherwise it can end up in the arteries, where it causes hardening, or even in the breasts where it can contribute to the formation of tumours.

The brittle truth about osteoporosis

When old bone is broken down more quickly than new bone is created, there is bone loss.
This can lead to low bone density (osteopenia), and eventually to osteoporosis.
The likelihood of osteoporosis increases with age in both sexes, with women particularly at risk after the menopause.
Other risk factors include being on high doses of steroid medications, such as prednisolone, for prolonged periods, having an overactive thyroid, or being immobilised for long periods, for example following major surgery.

What you can do

The good news is that there’s plenty you can do to keep your bones healthy.
A bone-friendly diet is vital.
You need to be taking in lots of calcium from dairy products, magnesium found in nuts and seeds, and plenty of green leafy vegetables.
A good intake of boron is important. This is found in peanuts, raisins, beans, nuts, peaches, apples and grapes.
As well as sunlight on the skin, Vitamin D is abundant in egg yolks and oily fish.
Vitamin K, found in cheese, butter, egg yolk and chicken breast, is also important.

Your diet, however, is only part of the secret to healthy bones. Exercise is also vital. Weight-bearing exercise signals to the body that it needs good, strong bones, and so stimulates the formation of new bone. Just running up and down the stairs 10 times a day can be enough to make a difference.

What we can do

Following all the preceding advice will, of course, help you to strengthen your bones and put you in good stead for the future.
But here at Cheshire Natural Health we can help you to identify any problems that might be around the corner and ensure you are on the right path to a strong skeleton.
We offer a Bone Resorption Osteoporosis risk assessment test, which costs £65. This is a simple urine test that measures how rapidly your body is breaking down bone. An elevated result means that you are at increased risk of osteoporosis and need to take action to prevent problems in the future.

We can check your Vitamin D levels with a straightforward blood spot test for £30.

These tests can be arranged by our nutritional therapist, who also provides personalised diet and lifestyle advice and can recommend high-quality nutritional supplements to help improve bone health.

Bone up further on healthy bones

To book a consultation with our nutritional therapist to take the above tests, or for more information, come along to us at Cheshire Natural Health

You can get in touch through our contact form here. Alternatively, ring us on 01925 730123 or pop into the clinic at Beehive House, Tarporley Road, Stretton, Warrington, Cheshire WA4 4ND.