We only have a certain number of years to maximise bone density and this is until about 18 years of age, in both females and males. This peak may persist to about the age of 29 and then gradually decline, as the decades go by. Therefore, it is important to realise that bone density health be maximised in our early growing years, from birth to young adults. Recent studies have shown bone loss in young women from the age of 18 into their early 20’s.
So, what is required.
Specific macro minerals, calcium, phosphorus and magnesium. Also required are trace minerals that are small amounts of boron, copper, zinc and selenium.
A diet containing cruciferous vegetables, fruits, nuts and proteins.
Regular physical activity that is load bearing on the body and lower limbs. Examples are weight training, running or sport that involves movement of the body on a solid surface. Swimmers and cyclists will require cross training activities or weight training, as these activities do not load the spine and pelvis sufficiently.
Sunshine exposure for 15 minutes per day will stimulate Vitamin D production. Oily fish and eggs are a good source of Vitamin D, otherwise, supplementation is an option.
To continue regular physical exercise throughout one’s life is the key to physical and mental wellbeing.
To book an appointment or for further information, please contact us.
Dubai Physiotherapy and Family Medicine Clinic
1st Floor, Town Centre Jumeirah, Jumeirah Beach Road, Dubai, UAE
Call: 04 349 6333