Thin people are more likely to break their bones than people who are slightly overweight. This does not mean, however, that you need to gain weight to avoid breaking. You should strengthen your bones.
– The fracture resistance of bones depends on their micro and macro architecture – says Assoc. Piotr Głuszko from the Institute of Rheumatology in Warsaw. – He adds that small, weakly muscled people have weaker bones and are therefore more prone to injuries. What is worse, the first fracture increases the risk of another fracture in the next year.
Secret life
The bone mass grows up to around 30 years of age, then it remains constant and only during the menopause does it begin to decrease, which makes the bone weaker. Its outer part must be hard and resistant to bruises, because it determines the strength of the skeleton and creates a cover for its interior, where the bone marrow is located. – Therefore, prophylaxis to prevent fractures must be carried out throughout life – says prof. Głuszko.
They don’t like computers
Bones should be forced to work. – Their tissue contains loading receptors that stimulate bone cells to grow – explains Dr. Głuszko. Playing sports, walking, and basically every movement make our bones stronger – explains the doctor. It’s best to be active from an early age, when bone architecture is just about to emerge. – Long hours of sitting in front of the computer certainly do not help the bones – explains the rheumatologist and adds that the best way to weaken the bones is to lie still.
Skeleton delicacies
Bones need calcium. Its best source is dairy – milk and its products: kefirs, yoghurts and cottage cheese. The richest in calcium is yellow cheese, containing 6-10 times more calcium than cottage cheese. Unfortunately, they are high in calories and raise cholesterol, so you cannot eat them without restrictions. If you are allergic to cow’s milk, they should consume goat’s milk and its products. Fish are also a good source of calcium. The perfect complement to a diet rich in calcium are vegetables and fruits such as broccoli, parsley, soybeans, beans and dried figs.
Thrust to the sun
Vitamin D is essential for the proper functioning of the bones, which increases the absorption of calcium. As a result of skin contact with the sun, the body produces it itself. – Currently in Europe we can speak of a pandemic of vitamin D deficiency – says Dr. Głuszko. This involves a change in lifestyle, among other things. Most people spend the whole day indoors and go out after dark. We protect the whole body with sunscreen. They are present in almost every day cream and body lotion. Although they protect against skin cancer, they hinder the production of vitamin D in the body. – You do not have to give up the filters when sunbathing, but in summer we should expose 18% of our body to the sun (exposed forearms and partially legs) without using protective filters for about 20 minutes. It is also worth taking more walks in the fresh air, e.g. on weekends – the doctor advises.
Elderly people produce less vitamin D. In addition, they must avoid exposure to the sun because of the risk of many cardiovascular diseases. Therefore, they should consult their GP about how to get vitamin D in tablets.
Don’t break
The risk of bone fractures increases in menopausal women over the age of 45. In men, this risk also increases with age, but is much slower. It is associated with hormonal disorders that affect bone metabolism. In addition, with age, the risk of falls associated with neurological disorders, blood pressure spikes and even visual impairment also increases.
Factors that increase the risk of bone fractures are also smoking, taking glucocorticoid drugs, anorexia, and chronic diseases of the digestive system. Genetic factors are also important. If a parent or immediate family has a hip fracture, it means that we are twice as likely to have the same injury over a ten-year perspective.
Text: Maria Janiszewska