Bone health

[Lovingthelighterevenings]

I'm mid 50s and interested in learning what I could do to improve 'bone health'. No particular concerns, relatively healthy, broke a few bones in my foot a few years ago, thinking I may have a stress fracture in my foot at the moment (doesn't appear to be anything to do about that ..). I have no reason to think my bones are anything but good (never had any tests), but open to improving my diet etc if that's a sensible thing to do.

one of the best things we can do for our bone health is to lift heavy weights ( strength train) multiple times a week. also doing some kind of impact training ( jumping) which puts impact into your bones. Plus some cardio bursts…
this is also on top of a healthy diet

check out Dr Vonda Wright. American mid life orthopaedic surgeon. She’s written a great book called Unbreakable — about women aging strong!

Vitamin d, all people living in the uk should be taking a supplement autumn to spring. I only just found this out when diagnosed with a deficiency, which as well as being bad for bones is also making me feel miserable.

Strength training is also good.

I’ve recently discovered I have osteoporosis. Yes strength training is really important, plus ‘jolting’ your bones (eg by jumping from a low height or skipping, not just walking/running. Afair about 20 jumps a day.
Obviously diet - a lot more protein than certainly I’ve been used to. Prunes apparently stimulate bone growth.
I know you’re not asking about osteoporosis but the Royal Osteoporosis Society has a lot of information on its website, plus there’s a discussion forum.

iI’ve also seen recommended on here a Canadian physio called Margaret Martin who has exercise programs plus links to current research on her blog. I’ve started her basic exercise course but she has three levels according to your fitness (I’m recovering from a break).
https://melioguide.com/ melioguide.com/]]]]
This is a perfect time to address this - good luck!

Thank you all.

May I ask, how do you discover you have osteoporosis?

I had a sneaky feeling that strength training was going to be the answer - I really haven't got my head around how I would do this (I'm assuming two hand weights at home isn't going to cut it). I'm a bit reluctant to add jumping into my life while my foot hurts (I should get an appointment for an x-ray in the next couple of months but I've been told it's unlikely to be conclusive, hence the low priority).

Strength training is the only thing I think. Time for a PT maybe.

Protein is key for bone health (at least 1.5 times the recommended amount if you suspect low bone density), as well as supplementing vitamin D and calcium. If you have a suspected fracture, you should be eating even more protein to support recovery.

Osteoporosis is normally diagnosed via a dexa scan or sometimes via X ray if it is extremely widespread. You can get a dexa via the GP if you have meet the criteria, or privately if you don't. I had a dexa after a pelvic stress fracture on the advice on the fracture clinic. How did you break your foot the first time?

And yes strength training and impact is also vital as others have said. When you're strength training, it's important to include exercises where you are moving the weight above your head, so things like overhead press. dr.nicktrubee on Instagram is brilliant for ideas for exercise for bone health. Some programs are aimed at those who are older and frailer, and might not feel as relevant as you're younger and fit/healthy.

Thank you.

I did trial a PT a couple of years ago but hated it - different exercises every week, no explanation as to what was being targeted and no sense of progress. Also the gym she worked out of was in the city centre - when she moved to one even further away (45 mins drive) I made my apologies and quit. I tried the local council gym but discovered that before work was impossible (no spaces in the car park) and after work even busier (never able to book into classes as they were full 7 days in advance).

But these are feeble excuses so I should see if I can find another PT in my village - and look onto other gyms maybe.

I broke 3 bones in my foot/toes by falling over a large stone in flipflops 5 years ago - first time I'd ever broken anything and I felt like a right idiot. Still hurts to do things like planks.

And I know I don't eat enough protein - I'm not a great lover of meat, eggs, tuna etc and you need to get a lot of chickpeas if you want to avoid protein powders.....

Tofu, tempeh and seitan are much higher in protein than pulses. Also look at substituting egg or rice noodles with udon or soba - loads more protein. I'm vegan and have recently started taking mine and I do often achieve the right amount but I might buy some pea protein just to be sure.
I was sent for the Dexa scan after breaking my wrist - it wasn't truly an impact break so I suppose that's why i was referred; friends who fell and landed on their wrists were told anyone's wrist would break from that height.
In my area you can self-refer for physio; might be worth looking into if foot pain is a barrier. Just carrying heavy things helps; I carry a 4kg weight up and down the stairs, which is helping my wrist as well. You can do a lot with stretchy bands; I was seeing a PT a few years ago and he started me with those. The lady I mentioned earlier has adaptations for things like sore feet/wrists etc.

@Agoddessonamountaintop

Thank you - I didn't know that different noodles had higher protein, that sounds like an easy way to increase things.

I would recommend pilates. For me it solves my issue of the overwhelming machines at the gym and it still focuses on core strength and maintaining muscle. After our late 20s to 30s the body starts to lose bone density fast so I would also recommend supporting your exercise with diet and/or supplements since you don't have a good source through food. I found Doctor Seaweed supplements are really good and natural so they don't mess with any of my medication

@teileen276
I've been doing pilates once a week for 15 years now, so I've got that covered, but I've never really thought of it as having the same effect as heavy weights.

That is amazing!! Do you do it from home or do you go to a class? Most definitely not the same effects as heavy weights lol as it's unlikely to maximise muscle but super good for maintaining muscle

HRT protects your bones post menopause.

Dr Howard Luks on line is great, he's an orthopedic surgeon from New York. He's a bit older so understand the needs of ageing better. I love him

Full fat everything.
Jogging, impact. NOT when it's slippy or frosty though.
Weights.
Carrying heavy shopping home.
As much sunlight as possible all year round. Walk places if you can.
HRT.

Jump training - 3 times a week.

Hi OP,

Hope you don't mind us popping our head round the door to flag that on Thursday we've got an AMA with two specialist nurses from the Royal Osteoporosis Society - we though it might be of interest to you and other users on this thread. You can post your questions here.

Thanks,
MNHQ