Posted on 26 December 2022
Build stronger bones in 2023!
Boom. 2022 is done, and 2023 is about to start. If you’re worried about the health of your bones, you’re not alone. Osteoporosis is called a “hidden epidemic” by experts.
Every year, osteoporosis causes 500,000 broken bones and costs the country £4.5bn.
But behind the big numbers are real people who are struggling with their bone health. Government figures show that just 39% of people with one of three major risk factors have received a bone health assessment.
Even worse, only 33% of patients at high risk of breaks are receiving treatment.
The Royal Osteoporosis Society recommends screening women aged over 70 for bone health problems could prevent 8,000 hip fractures every year. But with the NHS so cash-strapped, it’s unlikely to ever happen.
So, what can people do?
In 2023, we want people to get serious about their bone health. The good news is that there are things that all of us can do to improve our bone health and build stronger bones.
Improving your bone health needn’t cost the earth or take hours a day. In fact, there are a few things that we can all do to improve our bone health.
Are you at risk of bad bone health?
Are you worried about your bone health but can’t get an appointment with the NHS or speak to a specialist?
The Royal Osteoporosis Society has built an Osteoporosis Risk Checker. You can simply add a few details about you, your age, gender, and health history, and it’ll provide an indication of your bone health.
Take the Osteoporosis Risk Checker here.
The bone health checker doesn’t constitute medical advice.
While the Royal Osteoporosis Society is the leading authority on bone health issues, an online checker can’t compare to the expert advice of a GP or other medical professional.
How you can build stronger bones in 2023!
Your bones provide the structure and strength for your body. Our bones are built up from a hard outer layer and a soft, spongy inner.
Bones can regenerate and reform over time. Bone-forming cells are called osteoblasts, and the key to building stronger bones is to stimulate these into action. There are also cells in our bodies called osteoclasts that break down bone.
To keep our bones as strong as possible, we need to do everything we can to encourage osteoblast activity and limit osteoclast activity.
Here are 5 evidence-based ways that you can improve your bone health in 2023 (and any other year)!
Get your vitamins and minerals!
We would say this, wouldn’t we? But it’s true!
Anyone worried about the health of their bones should be taking a vitamin D supplement, says the NHS and Royal Osteoporosis Society. (And who are we to argue with them?)
Adults need 10 micrograms (400 International Units or IU) of vitamin D a day, says the NHS. In most cases, it’s impossible to get all this from your diet (unless you’re prepared to eat your body weight in leafy green vegetables!)
You can find a whole range of high-quality vitamin D supplements for bones, including vitamin D tablets, vitamin D sprays, and vitamin D gummies.
You can also find combination supplements that include your daily dose of vitamin D alongside other vitamins, including vitamins A, E and K.
Alongside vitamin D, you also need to ensure that you’re getting enough calcium to build stronger bones. Your body uses vitamin D to absorb calcium, using all the goodness to build stronger bones.
Adults need 700mg of calcium a day to maintain healthy bones, say the experts. While you should be able to get this from a healthy and varied diet, older people should consider taking a calcium supplement each day.
Check out our guide to the best vitamins for bones here.
Refresh your diet
If you’re anything like us, you’ll have enjoyed Christmas a little too much. Don’t worry. The new year is a great time to refresh your diet and ensure you get the vitamins and minerals you need.
But what should you be eating?
The advice won’t come as a surprise. The best diet for healthy bones and joints is one that’s rich in fruits and vegetables (including leafy green vegetables).
You should also ensure that you get the calcium that you need to build stronger bones. You can get this from dairy, including yoghurts, milk, and more – but you’ll also find calcium in nuts, soya beans and (yes) leafy green veg!
But try to avoid eating spinach. If you want to know why (and learn more about the best foods for healthy bones), check out our in-depth guide to the best foods for better bone health.
Get serious about exercise
Exercise gets your body moving, your blood pumping, and helps build stronger bones.
While walking is pleasant, to truly build stronger bones, you need to do what experts call weight-bearing and resistance exercises.
The best exercises for stronger bones include jogging, aerobics (step aerobics are great), and playing sports (such as tennis, hockey, etc.).
You don’t have to lace up your trainers and start playing competitive sport. Activities such as dancing can also help improve your bone health. Anything that gets you active.
It may seem strange, but countless studies have shown that weight training can also benefit your bone health.
Exercise is great for your body, bones and mental health and well-being – but before starting any exercise programme you must speak to a doctor or medical professional. Trying to do too much, too soon can lead to accidents and injuries that could do more harm than good.
Still smoking? Stub it out
We hope you don’t smoke, but if you still love to light up it can affect your bone health. How? Smoking reduces the blood supply to your bones and affects the bone-building process.
Simply put, smoking means your body creates less bone tissue than it needs to replace the tissue it’s losing. Over time, your body loses bone density which can lead to osteoporosis and all the negative health impacts that come with that.
There’s no safe level of smoking, so for the strongest bones, you’ll need to stop smoking.
It’s easier with professional help, so speak to the experts at the NHS.
Booze is bad for bone health
Most of us enjoy a tipple, but long-term heavy drinking has been scientifically proven to affect bone health.
Specifically, drinking too much alcohol affects how the body processes vitamin D and calcium. These essential mechanisms are the building blocks of bones, and any disruption can damage your bones.
Evidence shows that those who drink are more likely to suffer from osteoporosis. And the more you drink, the bigger the damage to your bones.
The NHS recommends men and women drink no more than 14 units spread across three days. You should always leave a day between drinking sessions, if you can, for your body to refresh and repair itself.
Build stronger bones for 2023!
Whatever your age, gender, and overall health there are things we can all do to build stronger bones. The great thing is, it’s never too late to get serious about your bone health.
The bone health tips here should help point you in the right direction, but it’s always worth chatting with your doctor before starting to exercise or taking a supplement. They can provide expert advice and guidance on how to protect your body while strengthening your bones.
At Stronger Bones, we’re with you this 2023. We’re on a mission to help everyone improve their bone health. We offer the UK’s leading range of bone health vitamins at the lowest prices. That’s not going to change in 2023.
In fact, we’re planning a brand new way for you to buy supplements in bulk, enabling you to make even bigger savings. If that sounds good, then join us for the journey and build stronger bones in 2023!