Healthy Bones
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Healthy Bones

Healthy Bones

In recognition of International Women’s Day this year, we have put together a post on the importance of maintaining healthy bones.
Our practitioners see a lot of women in particular, suffering from osteopenia and osteoporosis, and in addition to the treatment they provide, we want to share a number of simple things you can do to keep your bones as healthy as possible. Including exercise, diet and supplements. Read on to learn more.

Bones. Most people don’t think about them until they need to. But your bones are living tissue. They need to be cared for just like any other part of your body. They are constantly in a state of renewal, which makes building and maintaining bones a lifelong matter – so it’s not too late to act.

Some things you can do to keep your bones healthy:

  • Eat a healthy diet that includes plenty of calcium, vitamin D, and protein.
  • Get regular exercise, especially weight-bearing exercises.
  • Avoid smoking and excessive alcohol consumption.
  • Take medications as prescribed by your doctor.
  • Manage any underlying medical conditions that could affect your bone health.

Exercise plays a crucial role in maintaining and improving bone health. Engaging in weight-bearing exercises, such as walking, jogging, and weightlifting, helps stimulate bone formation and strength. These activities subject the bones to mechanical stress, which triggers the release of hormones and growth factors that promote the production of new bone tissue. Over time, this leads to increased bone density and a reduced risk of osteoporosis, a condition characterized by weak and brittle bones.

Exercise also helps to improve balance, coordination, and muscle strength, which in turn helps prevent falls and fractures. Strong muscles act as protective cushions around the bones, absorbing the impact of sudden movements or accidents. By enhancing muscle strength and coordination, exercise reduces the likelihood of falls, especially among older adults who are more susceptible to fractures.

Regular exercise promotes the delivery of nutrients to the bones through improved blood circulation. Physical activity increases the flow of blood to the bones, ensuring a steady supply of essential nutrients, including calcium and vitamin D. These nutrients are vital for bone health, as calcium provides structural support to bones, while vitamin D aids in calcium absorption. By enhancing nutrient delivery, exercise supports the overall health and maintenance of bones.

Allied Health:

Allied health practitioners play a significant role in promoting and maintaining bone health through various specialized interventions and support. Physical therapists (Physiotherapists, Osteopaths, Exercise Physiologists/Physiotherapists), for instance, can design tailored exercise programs that focus on weight-bearing and muscle-strengthening activities, helping individuals of all ages enhance bone density and strength. These professionals assess an individual’s physical condition and develop exercise regimens that address specific needs, such as osteoporosis management or post-injury rehabilitation.

Dietitians and nutritionists, contribute to bone health by offering guidance on nutrient intake. They provide advice on calcium-rich foods, vitamin D sources, and overall balanced diets that support optimal bone health. These professionals help individuals understand how dietary choices directly impact bone density and strength, and they design meal plans that cater to specific bone health needs.

Occupational therapists also play a role by focusing on fall prevention and environmental modifications. They assess living spaces and provide recommendations to create safer environments, reducing the risk of falls and subsequent bone fractures, particularly for elderly individuals. Additionally, they work on improving balance, coordination, and mobility, further enhancing bone health and reducing the likelihood of injuries.

If you are concerned about your bone health, talk to your doctor. They can assess your risk factors and recommend a course of treatment to help you keep your bones strong and healthy.

Here are some additional tips for keeping your bones healthy:

  • Get enough sunlight. Sunlight helps your body produce vitamin D, which is essential for bone health.
  • Take a calcium supplement if you are not getting enough calcium from your diet.
  • Talk to your doctor about whether you should take a vitamin D supplement.
  • Have your bone density checked regularly, especially if you are at risk for osteoporosis.

By following these tips, you can help keep your bones healthy and strong for a lifetime.

It is important to note that the specific interventions and strategies employed by any medical practitioner will depend on the individual’s unique needs. Each practitioner in a care team will work collaboratively with each other to provide comprehensive care and support for the individual.

If there is a part of your condition or injury that you are struggling to understand, be sure to seek clarification with your medical professional. None of the information in this article is a replacement for proper medical advice. Always seek advice from your trusted medical professional regarding your health and/or medical conditions.

If you would like to see one of our practitioners that specialise in women’s health, please book with Kate Harkin, Sabina Goscurth or Dragana Obradovic through HotDoc, or by calling the clinic on 03 9506 7211