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Make no bones about it: Your Lifestyle Prescription for Osteoporosis


What is Osteoporosis?

Lack of calcium in the bones make them more porous and liable to fracture easily . There are often Osteoporosisno symptoms until fracture occurs though some signs may be severe back pain, shrinking height, mild but regular bone pain, fractures.Up to 40% of women may suffer by the age of 80.

What are the Risk Factors

  • Lack of regular weight bearing exercise
  • Very low body weight(small,thin body frame)
  • Age
  • Race and Ethnicity(more common in African Caribbean origin)
  • Genetic
  • Gender (more common in women)
  • Reduced levels of Hormones (oestrogen and testosterone)
  • Other diseases(hyperthyroidism, Rheumatoid arthritis, Crohns)
  • Smoking
  • Medication (long-term corticosteroids, some anti-cancer drugs)
  • Too much coffee (> 8cups daily), fizzy drinks and alcohol (>3units a day)
  • Excessive salt and protein intake.
  • Lack of calcium and Vitamin D in diet or malabsorption of these vitamins

Your Lifestyle Prescription for Bone health:


It is best to build bone strength before the age of 35 with Weight bearing exercise and diet. However it is never too late to start.

Try and do one of these 4-5 times a week and weight training at least 2 times a week:

  • Walk or Jog
  • Stair climbing
  • Yoga
  • Tai chi or similar movements
  • Aerobic or Dance classes
  • Weight training using dumbbells or resistance bands, or household objects and bodyweight.


Eat food rich in PHYTOESTOGENS  like the Japanese who have very low levels of Osteporosis

  • Soya products
  • Chick peas
  • Lentils and Mung beans
  • Apples, plums and cherries
  • Peppers, yams, tomatoes, olives, carrots, fennel, aubergine, potato

Increase these nutrients used to make healthy bones:

  • Calcium: dairy products, dark green leafy veg (calcium is harder to absorb from spinach and rhubarb), seeds, beans, sardinesshutterstock_144819316
  • Phosphorous:Bran,seeds,Brazil nut,pine nuts,cheese. But also found in most processed foods and too much of it actually can cause calcium to leach out of bones…so avoid the procced foods
  • Magnesium: Leafy veg, cauliflower, seeds, nuts, pulses, dairy products
  • Vitamin D: Sunshine (15-20 min arm and face exposure 3-4 times a week in summer),Oily fish, fortified cereals, wholegrain
  • Zinc: Wholegrains, meat, pumkin seeds, liver,Brazil and pecan nuts, shellfish , oysters
  • Vitamin C: berries, peppers, tomatoes, potatoes, leafy veg, citrus fruit.
  • Vitamin K: Green leafy veg, broccoli, cauliflower, soya beans
  • Copper: Nuts, seeds, mushrooms, fruit, crab
  • Manganese: Leafy veg, nuts, seeds, meat, pulses, wholegrains
  • Silicon: barley, oats,rice
  • Boron: nuts, dairy, apples, pears,grapes, green leafy veg

Avoid these as they often cause calcium to be drawn out of the bones and lost through urine :

  • High Protein diets (healthy diets are 15-20% protein)
  • Fizzy drinks
  • Excessive alcohol
  • Excessive salt
  • Excessive caffeine


To make sure you get all these nutrients, it is clear that a healthy varied diet is essential. A little time planning in meals and shopping lists goes a long way. And again, as with many diseases, regular,moderate, consistent exercise will prevent, delay and improve the condition. Obviously if you have severe Osteoporosis talk to your doctor/chiroparactor/physiotherapist about which exercises are safe for you.

Nuff’talk…Grab a veggie salad and go for a walk!