Bone and Joint Health Week is taking place until October 20
A study has uncovered a bone health crisis in the UK, with startling figures showing that half of women and one in five men over 50 suffer fractures annually. Osteoporosis, the brittle bone disease affecting more than 3.5 million Brits, is primarily caused by ageing, but gender and genetics also play a role.
Dubbed “a silent and hidden” ailment due to its symptomless nature until a fracture occurs, osteoporosis leads to a bone breaking every minute in the UK, as reported by the Royal Osteoporosis Society. Coinciding with Bone and Joint Health Week (October 12 to 20), Dr Emma Derbyshire, an acclaimed nutritionist and health author, reveals her top five tips for bolstering bone and joint health.
Dr Derbyshire said: “With the rate of bone and joint related diseases including osteoporosis projected to rise due to an ageing population, it is crucial that Britons begin to weave more effective vitamins and minerals into their diets from an earlier age– to help protect them from potential bone damage in the future.”
Dr Emma Derbyshire’s tip to improve bone health
Getting more calcium is key: Calcium-rich food and drinks are the cornerstone of bone health. With almost 99 per cent of the body’s calcium being stored in the bones, if there is not enough calcium in the blood, it will attack the bones to source it. An easy way to ensure you get your recommended 120 a day is to drink a glass of milk (100mg) – or replace toast with cereal or yoghurt in the morning.
Drinking a daily glass of orange juice: Studies suggest that vitamin C not only helps to accelerate the production of bone-forming cells, but its antioxidant effects may also help protect bones from increased damage. Having a daily glass of orange juice is a quick and easy way to get your vitamin C dose for the day – at an affordable price. Eating plenty of vitamin C-rich fruit and vegetables, including broccoli, potatoes and strawberries will also help to bolster bone-forming cells.
Eating more fish: Salmon and other types of fatty fish, including tuna and mackerel, offer an array of bone-boosting nutrients. This includes vitamin D, which helps the body absorb calcium more effectively through the intestines as well as key omega-3 fatty acids, which can help reduce bone fracturing by increasing bone mineral density. Buying tinned fish is an affordable and effective source of both vitamin D and omega-3.
Adding seeds and nuts to your diet: A really easy way to help promote bone strength is to add seeds and nuts – including sunflower seeds and cashew nuts – into your everyday meals. Seeds and nuts contain magnesium, which is important for bone health and density. They also contain zinc, which supports bone growth and helps prevent bones from breaking down.
Consuming more vitamin K: Vitamin K is a crucial, and often forgotten about, nutrient which activates proteins that are involved in bone formation whilst providing effective calcium balance to support to bone metabolism. A key way to ensure you’re getting enough vitamin K in your diet is to weave in more green leafy vegetables to your dinner, including spinach, kale, cabbage and lettuce.
Dr Derbyshire said: “This National Bone and Joint Week, it’s crucial to recognise that our bones and joints are the very framework that supports our daily lives. The right balance of essential nutrients like calcium, vitamin D, and magnesium -alongside a healthy lifestyle – can significantly reduce the risk of debilitating bone and joint conditions and support a stronger, healthier future.”
