Bone Health has been in the news recently because of World Osteoporosis Day. I am aware of it for many reasons:
1 Following a diagnosis of osteopenia in 2016, I decided to do some research and educate myself.
2 I followed that up by writing a blog post about how to look after our bone health.
3 Taking part in a photo-shoot this month with other 60+ women (pictured below with model Mary Dunne and TV personality Mary Kennedy) means I am keen to spread the message about the importance of bone health.
You might notice the bubble wrap on our clothes. How clever is that? The concept for the shoot is that we need to protect our bones. The stylist was the lovely Jan Brierton and the bubble-wrap collection was designed by Richard Doran.
WHAT YOU NEED TO KNOW
Ageing and Menopause go hand-in-hand when it comes to bone health.
The loss of oestrogen is detrimental to bone health and so women are more vulnerable following the menopause.
WHAT WE CAN DO
1. Eat a varied diet, rich in vegetables, protein, healthy fats.
2. Supplement if necessary.
Take Vitamin D and magnesium. Magnesium plays a key role in converting Vitamin D into the active form that promotes calcium absorption.
I get my recommended calcium from my food. You may choose to supplement.
3. Take weight-bearing exercise.
I walk and do some yoga/pilates
I should use weights. It is on my list.
4. Keep a healthy weight. If you are too thin you are more at risk.
5. If you smoke, give up. I never did. Well actually that is a lie. When I was about 12 my sister and I stole a cigarette from my mother and were puffing away when she caught us. She made us inhale (I still remember my throat burning) and insisted we finish the cigarettes. Then, when we were coughing and spluttering, she gave us milk. We were as sick as dogs. Another cigarette never touched my lips.
6. Cut back on alcohol. Ok, I am trying. But I do like a GIN!
FINAL MESSAGE
You are never too young to think about your bones.
There is plenty more to learn and I advise you all to have a dexa scan if you are menopausal or if it is in your family. Do your research. Love your bones.
https://www.osteoporosis.foundation
Photo credit: Evan Doherty
Stylist: Jan Brierton
Bubble-wrap designer: Richard Doran
Thank you once again for a great post Hilda. I was diagnosed with a bit of osteopenia in 2020 and started supplementing with calcium, however I didn’t know about magnesium so will add it to my daily vitamin intakes.
I am due for a DEXA too. Until then I will definitely start exercising with weights. Great post and great idea:,the bubble wrapping paper
Thanks Diana. I share what works for me. I still have to start the weights…..
This is a very important message here Hida, thank you for bringing it up. Love the bubble wrap concept, very clever idea
https://lookingfabulousat50.blogspot.com.au/
Thanks for reading Anna x
I AM DUE FOR THE BONE TEST IN DECEMBER!
I DO HAVE OSTEOPORSIS!I LIKED THAT LIST WHEN TO HAVE THE SCAN!THEY HAVE MADE ME WEIGHT LONGER THAN I WANTED TOO………….I AM TALLER THAN 5’7″ and something else which caught my eye………cant remember NOW!
I WILL WRITE MY DOCTOR NOW!
YOU BUBBLE WRAP GALS ARE THE BEST!
THANK YOU FOR THIS VALUABLE INFORMATION!
XOXOX
Thanks for reading Elizabeth. ‘Ageing is not for sissies’! So true. Still we need to stay positive.
Great message I have had both my hips replaced because of bone loss. Mine is genetic but I feel that taking precautions help prevent further bone loss. Im with you on doing all I can. Wonderful tips.
And Nancy you are so proactive in looking after your health. x
Fabulous photo shoot idea! You all look amazing. And we do need to take care of our bones.
Great tips, Hilda. I am like you and need to pick up weights a bit more. And I do like a good gin 😉.
Thanks Loretta xx
This is such a great message, and there is SO much we can do to help ourselves!!
What a wonderful opportunity for you to be part of this.
XOXO
Jodie
http://www.jtouchofstyle.com
Thanks Jodie. I was delighted to be asked. x
My hubby just had a Dexa scan as he had a parathyroid tumor, which can deplete calcium to your bones. All was well. I follow these things you listed and have cut back on my wine, workout, eat well etc. My mom had osteopenia, so I am hoping not to get that. I lift weights and find that so important for bone health!
Looking lovely here Hilda!
jess xx
http://www.elegantlydressedandstylish.com
I need to do weights…
Thanks for the info, Hilda. I made a note to mention this to my doctor next month. xx
Thanks for reading Libbie. x
Loved this and so much good information & reminders! Sharing
Thanks Sherri
I need to add weights to my exercise routine – I walk and run but have not done much strength training recently. Thanks for the reminder! xo Nipa
Lovely photos Hilda. This must have been a fun time. I never new that you should take magnesium with vitamin D I still have the odd crafty cigarette. But that really is my only vice xx
Thanks Laurie. Keep it to the odd one. Magnesium is very important not just for bone health…
Thanks Laurie. Keep it to the odd one. Magnesium is very important not just for bone health…
Fantastic photos! I run two or three times a week and do weights a couple of times too, so I’m hoping that will protect my bones.
Emma xxx
http://www.style-splash.com
You are doing all the right things x