Gwyneth Paltrow has recently revealed that she is suffering from Osteopenia, a precursor to Osteoporosis.
This will come as a surprise to many as Gwyneth advocates and pursues such a healthy lifestyle however, Osteopenia can be caused by nutrient deficiencies linked to very restricted diets.
Osteoporosis is not just about having low dietary calcium, bone health is dependent on many nutrients including vitamins D, magnesium, vitamin K and boron. Without adequate quantities of vitamin D, calcium may not be absorbed effectively.
Living in the UK does mean that we are at a greater risk of vitamin D deficiency especially in winter months with March being the height of vitamin D deficiency from lack of exposure to the sun during the winter. Vitamin D deficiency can easily be rectified with nutritional supplements.
Osteoporosis is a condition of thin, brittle bones that develops silently over many decades. Because it is a silent disease, many people don’t even discover they have osteoporosis until they fracture a bone or crack a rib. If you have a family history of osteoporosis, have suffered from an eating disorder or irregular periods it is recommended talk to your doctor to take a DEXA test which can check your bone density.
The good news is that even if you already have osteoporosis or Osteopenia you can dramatically slow your rate of bone loss, and in some cases even improve your bone density, by following the recommendations below. It’s never too late to do something about bone loss!
5 tips to Maximize Peak Bone Mass and Minimize Age-Related Bone Loss
- Increase your intake of green, leafy vegetables such as spinach and kale; legumes, nuts, and seeds; whole, fresh foods; and/or select dairy products. These foods are great, natural sources of calcium.
- Avoid excess alcohol and caffeine consumption they are acidic forming and lower the amount of calcium in your body and may reduce bone formation.
- Don’t smoke—tobacco use is associated with weak bones and reduced vitamin C in the body.
- Include regular weight-bearing exercise such as walking, biking, aerobics, or weight-lifting which help to build muscle so bones respond.
- Swap fizzy drinks for fruit juice and water as they can reduce the availability of calcium in your body.
Important nutrients for bone health – look for supplements that provide
- Calcium, magnesium, and phosphorus are essential for bone mineralization. Calcium citrate is the most absorbable form.
- Vitamin C helps to manufacture collagen which helps to hold together the bone matrix.
- Vitamin D is needed to absorb calcium from food.
- Zinc, boron, copper, and manganese are necessary co-factors in the formation of new bone.
- Vitamin K is needed to make osteocalcin and helps to harden calcium.
If you have a family history of osteoporosis or are worried about the effects of a restricted diet, contact email@example.com