Bullet-proof your bones

As news of body and health-conscious star Gwyneth Paltrow’s brittle bone condition, osteopenia – the precursor to osteoporosis - hits the headlines, we look at how you can bullet-proof your bones.
 
Shockingly, new research shows that a massive 20% of women in the UK aged 20-29 are also suffering from early onset osteoporosis. However, lack of vitamin D isn’t the only problem; our modern lifestyles are also to blame. Risk factors include excessive exercise, being super-skinny, smoking, having too much caffeine or alcohol, and drinking cola. Anything that causes oestrogen levels to drop will take its toll on bones.

HOW TO BULLET-PROOF YOUR BONES:

EAT A BALANCED DIET
Gwyneth’s 11 year macrobiotic diet could be partially responsible for her condition, as the diet bans entire food groups. For stronger bones, eat calcium-rich foods such as dairy, tofu, sardines, fortified cereals, almonds, and Brazil nuts.

HAVE SOME FUN IN THE SUN
Sunlight is the best source of vitamin D so book two weeks off work and head to the sunshine for a tasty tan and a strong skeleton! Gran Canaria has some delightful deals at the moment, and with a microclimate averaging 24 degrees all year round it’s the perfect destination. There are late escape offers throughout September, October & November, so visit grancanariawellness.com today! Additionally, vitamin D can be found in foods including eggs, milk and oily fish such as salmon and mackerel, which all help our bodies absorb calcium.

TAKE A SUPPLEMENT
ARK vitamin D Skin Supplements (£6.95 for 100 tablets which last 50 days) promote immunity and repair. These are required for healthy body and skin, including cellular growth and repair and a strong immune system. They also possess anti-cancer properties, regulate blood sugar levels, and help to reduce fatigue and depression. See: arkskincare.com

CUT THE COLA
Coca Cola contains Phosphoric Acid, which is bad news for bones.

TAKE TO THE WATER
Hydrotherapy pools are brilliant for easing and massaging creaking bones and joints after exercising! The indoor-outdoor Hydrotherapy Pool at Malvern Spa, fed by the world famous Malvern Spring Waters is absolutely idyllic on a clear star-lit night, and ‘taking the waters’ is an experience not to be missed. See: themalvernspa.com

DON’T SKIP EXERCISE
Over-exercising is dangerous, but weight-bearing exercises are brilliant for our bones, so try to include some wonderful workouts into your regime at least 3 times a week. Wahanda.com has some tantalizing training treats including:

- Free 1 Day Pass at LA Fitness Nationwide (Available Monday-Sunday) through Wahanda
- Free 55 minute Beautcamp Pilates Session (Worth £24) through Wahanda
- Free Kickboxing Trial (Worth £15 at Epic Kickboxing, Notting Hill) through Wahanda
- Free Power Plate Session (Worth £20 & Available in 5 London locations) through Wahanda