Bones

I am 41, 6 feet 1 inch tall and very lean

My bone health is perfect and am agile

How do I keep my bone health going good for about 50 years more?

[Fruitandnutcase]

Well, where to start. I’m no expert but I’d say if you smoke or drink too much alcohol stop right away. Then look at your family history - does anyone have osteoporosis? Are you coeliac? Do you have an overactive thyroid? Are you taking steroids for anything or PPIs? How are your parathyroid glands? All of those things can affect your bones.

You also need to do weight bearing exercises, walking, weights of some sort but not to the Mr Universe extent, you need to eat well - get enough calcium and vitamin D in your diet and not just from dairy there are other sources. Cut out junk food, sugar and fizzy diet drinks too - aim for your six to eight glasses of water every day . Stay at a good weight - not too light or too heavy.

Have a look at the various leaflets you will find on this site, they have a very good leaflet on dietary calcium and vitamin D. theros.org.uk

I am really impressed that you are thinking about protecting your bones when you are at an age you can really make a difference - please tell your friends how important it is to look after your bones while you are still young enough to make a difference. So many of us only find out when it is at least a bit late. Good luck!

[usr2022 in reply to Fruitandnutcase]

Here is an article with Secondary Osteoporosis and Metabolic Bone Diseases

mdpi.com/2077-0383/11/9/2382

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Wonderful that you have very good bone health. You probably don't have any of the causes mentioned above, but good to be aware.

Hope you keep your bones in great shape; it's much easier to maintain than to try to fix.

[walk21]

I would say you should keep active and eat a good varied diet. If you are well you should not worry about osteoporosis unless your parents were affected by it

[Met00]

There are three main considerations to maintaining healthy bones: exercise, diet and supplements. Get plenty of high impact exercise, and include progressive resistance training. Eat a healthy diet (the Mediterranean diet is considered one of the best), low in sugar, plenty of protein and calcium. Make sure your blood D is at least 75nmol/litre (30ng/ml), even better 100 nmol/litre (40ng/ml), supplementing as necessary in order to maintain this. Take Vitamin K2 (K2-MK7 or K2-MK4) or eat lots of natto (best source of K2) to help direct calcium to the bones. Don't smoke, limit alcohol, sleep well and try not to get stressed!