Worried about developing osteopenia? Weak bones prone to fractures aren't what anyone wants as they get older, but don't panic. There are plenty of ways to prevent and slow down the disease:
1. Take the right supplements to protect yourself from osteopenia:
The easy peasy one first! One of the simplest steps to slow down and prevent osteopenia is by taking bone-protecting supplements. Your non-negotiables should be Vitamin D, K, and minerals calcium, and magnesium. All essential for maintaining the integrity and structure of your bones and keeping them healthy. The vitamin D3/Calcium patch contains all 4 – ta-dah!
It’s worth taking a separate magnesium supplement too, like our TriMagnesium patch, because if your magnesium levels dip too low, your body will extract it from your bones, weakening them. You’ll need vitamin C for it’s powerful antioxidant properties, to help reduce the free radicals in your body that can damage you bones, and boost bone building cells called osteoblasts. And B12 is another must-have because as well as supporting osteoblasts, it also lowers your levels of homocysteine, a hormone linked to increased bone fracture risk. You’ll find all 4 of these essentials in our Osteoporosis bundle, a 30 day supply of everything you need to keep your bone health tip top.
Don’t forget to take a good quality collagen supplement. Studies have shown taking 5 to 30g of type l collagen daily can actually reverse bone density loss! And add plenty of protein to your diet too, because this also helps maintain bone density. Healthy protein rich goodies include meat, fish, eggs, nuts, seeds, beans, and pulses. Yum!
2. Get active:
Much like your muscles, bones are made of living tissue that gets stronger the more you use it. Regular exercise, especially weight-bearing workouts and resistance training, has been shown to slow the loss of bone – so get ready to lift!
Ideally aim for 30 minutes of exercise a day, 5 times a week. If you've already got osteopenia or osteoporosis, you should still exercise and it’s fine (and actually advisable!) to do resistance training and weights. The only exception is if you’ve already experienced a spinal fracture due to low bone density, in which case aim for more low-impact exercises such as brisk walks, and stair climbing.
3. Balance your hormones:
The right amount of oestrogen in your body slows down bone loss and helps you absorb calcium. Once you hit perimenopause levels change and your bone mineral density can plunge and allowing osteopenia to develop. HRT could help boost your oestrogen levels, lowering bone tissue breakdown and increasing formation.
You can get oestrogen gel on prescription. Or, if you’re not keen on the idea of traditional HRT, why not try phytoestrogens? These are plant-based hormones and our Menopause Day patches contain a proprietary blend of them. Our fave functional medicine expert Tanya Borowski is a particular fan of taking phytoestrogens to improve bone health and prevent osteopenia. Mainly because they don't pose the same risks and adverse side effects as HRT and Bisphosphonate.