Osteoporosis

As we age, our bodies change over time and that includes our height. Starting at about age 40, people typically lose about half an inch each decade. Although loss of bone density (often diagnosed after bone fractures) is often the symptom that leads to diagnosis of osteoporosis, a faster than usual loss of height may also indicate this condition. 

It's a good idea to keep your bones as healthy as possible, so here are some tips.

• Sleep on your side, or on your back with a pillow under your knees. 
• A bone healthy diet includes plenty of calcium, fish, fruit and vegetables (especially kale, spring greens and broccoli).
• Get plenty of exercise while young; girls aged 11 to 13 create as much bone as they will lose in the 30 years post menopause. 
• Try resistance exercise (e.g. Pilates, press-ups) and load bearing exercise (jogging, working with weights in the gym, skipping and yoga). 
• Get enough vitamin D with 10 to 15 minutes in the sun in the summer months and vitamin D3 supplements for the rest of the year.
• Avoid smoking, alcohol, and cola drinks (the acid content is not good for bone health). 
• If you have osteoporosis, avoid eating too much watercress and spinach as they contain oxalic acid which blocks uptake of calcium and fizzy drinks, which contain phosphates which may cause damage to bones.