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So you’ve reached THAT age and all of a sudden you find out that even though you have enjoyed years of walking the dog, jogging, walking with friends, getting out in the sunshine, it just hasn’t been enough. You thought you were fit and healthy, but you find out that you have the onset of Osteoporosis.

By the time we reach 25 to 30 we have reached optimum bone mass. Oestrogen and testosterone play a major part in maintain bone strength, however once women hit menopause our production of oestrogen falls resulting in accelerated bone density loss. Within 5 years of menopause, the average woman has lost up to 10 per cent of her total body bone mass.

So what you say? From this point on you are more at risk of fractures, bad posture due to spinal fractures

How did this happen you think? That’s it you think. I’m doomed you think. Well don’t be disheartened there are a number of things that you can do to assist in reversing this sneaky condition-

  • Maintain a good, varied diet full of fresh fruit, veggies and wholegrains

  • Include calcium-rich foods

  • Ensure you a getting enough vitamin D (think fatty fish such as Salmon, eggs, liver, fortified foods such as milk, or a supplement if required)

  • Avoid smoking

  • Limit alcohol consumption

  • Limit caffeine

  • Do regular weight-bearing and strength-training activities

You don’t have to give up those walks. They are good for you, just start to include some high impact exercise such as jumping or skipping (if your health allows) along with some strength or resistance training.

Including strength or resistance training will not only improve your bone health it will also increase your overall muscle mass which, combined with good bone health as massive ongoing health benefits such as improved mobility, bone mineral density, posture, strength, balance and coordination. Not to mention the effect is has on helping you loose weight. But that's a whole other story.

The recommendation is for regular 30 – 40 minute sessions of varied weight bearing & strength training 4 to 6 times a week.


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