Stave off osteoporosis with these 5 top tips

Written by: Dr Taher Mahmud
Published: | Updated: 24/01/2024
Edited by: Cal Murphy

The importance of our bones cannot be understated – not only do they provide a frame for our bodies, but they are also instrumental in allowing us to stand, walk, and run. By keeping your bones strong and healthy, you will be able to keep doing the things you enjoy for longer, and reduce the risk of breaks. Osteoporosis is a bone disease where the body either loses too much bone mass or doesn’t make enough, leading to weakened, brittle bones. If often occurs as part of the natural ageing process, but by looking after your bones, you can stave off the onset of osteoporosis that bit longer. Top rheumatologist and osteoporosis expert Dr Taher Mahmud is here with 5 top tips to help improve and maintain your bone health.

1. Do regular exercise

We never stop hearing about how exercise is good for you, but it’s true! Not only is exercise good for the heart, the lungs, the muscles, and for losing weight, but regular weight-bearing exercises are also good for the bones. Jogging, hiking, jumping, and even climbing stairs can provide the pressure your body needs to respond by strengthening your bones.

 

2. Keep an eye on your nutrition

To prevent your bones from becoming brittle, it is important to keep them stocked with a good supply of calcium, vitamin D, and proteins. Dairy foods (milk, cheese, yoghurt, etc.) are rich in calcium and protein, while certain fish, fruit, and green vegetables (e.g. broccoli, kale) also contain calcium. Vitamin D primarily comes from exposure to sunlight, while small amounts can be found in food such as egg yolk, salmon, and tuna. Calcium or vitamin D deficiencies can lead bones to weaken, so ensuring you take in enough of both is essential to osteoporosis prevention.

 

3. Maintain a healthy lifestyle

  • As you might expect, being overweight puts pressure on the skeleton, and could lead to bone damage. However, being underweight (with a BMI of less than 20) also increases the risk of fracture.
  • Smoking is bad for you? Who knew?! Among the many negative effects tobacco has on the body is the fact that it increases the risk of bone fractures and breaks.
  • Alcohol can increase the risk of fracture too, although one or two glasses of wine or beer here or there won’t impact your bone health.

 

4. Know your osteoporosis risk factors

It is sensible to be aware of the risk factors that make for a higher chance of developing osteoporosis. For instance, it is more common in women than in men, and the risk becomes greater with age.

 

5. Take osteoporosis medication (if prescribed by a doctor)

There are many treatments available to help improve your bone density, and stave off the effects of osteoporosis, but these should only be taken when prescribed by a doctor. If you are concerned you might have osteoporosis, you should consult your GP or a specialist.

By Dr Taher Mahmud
Rheumatology

Dr Taher Mahmud is a distinguished consultant rheumatologist based in central London and Tunbridge Wells. He is renowned for his expertise in osteoporosis, osteopenia, osteoarthritis, rheumatoid arthritis, ankylosing spondylitis, and inflammatory arthritis.

Dr Mahmud qualified in medicine from King's College London before undertaking training at various esteemed institutions including St Thomas', and Pembury Hospitals. He also completed an esteemed research fellowship at King’s College Hospital, also gaining an MD and a Master’s in biochemistry. He further honed his skills in rheumatology through specialist training at King's College, the Lupus Unit at St Thomas', and Guy's Hospital Rheumatology Units. Dr Mahmud has served as a consultant rheumatologist since 2000, and was awarded fellowship of the Royal College of Physicians in 2014. Boasting more than 30 years of experience, Dr Mahmud has held various prominent roles throughout his career, including as cofounder and clinical lead for osteoporosis at the London Osteoporosis Clinic, and has also received a Clinical Excellence Award in recognition of his excellence and dedication to his practice. He currently sees private patients at HCA UK, The Shard and 25 Harley Street.

Additional to his clinical practice, Dr Mahmud has held a number of esteemed positions in public associations throughout his career, with a particular focus on improving patient experience and outcomes, including as a member of the MTW Patient Experience Committee and as an organiser and chair of conferences on patient experience at the Royal Society of Medicine. In recognition of his commitment to drive improvement in this area, he was awarded an NHS Innovations award for patient feedback. He has also been actively involved in medical education throughout his career, having lectured and trained a wide range of medical students and fellow practitioners.

With a wealth of expertise and experience, Dr Mahmud continues to make significant contributions to the field of rheumatology. He has appeared in numerous peer-reviewed publications and has authored his own book on the subject of patient care and feedback. Dr Mahmud is passionate about raising awareness of the prevention of osteoporosis fractures and maintaining healthy bones. He has appeared on several podcasts as an expert speaker on bone health and osteoporosis and the menopause. Dr Mahmud is also a member of various professional organisations, including the American College of Rheumatology, British Medical Association, British Society of Rheumatology, General Medical Council and the Royal Society of Medicine.

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