Skeletal changes with ageing

Bone health in later life is largely determined by peak bone mass (PBM) and the rate at which bone loss subsequently occurs. Most people will reach peak bone mass between the ages of 25 and 30. Although genetics influence how much peak bone mass we have, we can modify whether we achieve our full bone mass potential through lifestyle and diet.

Many older adults suffer from stiffness and discomfort in the joints, arthritis can cause anything from mild discomfort to inflammation, degeneration and pain. Rheumatoid arthritis, osteoarthritis and osteoporosis are all conditions that can affect us all.

As we age individuals who lose bone mass rapidly as a result of a sedentary lifestyle and/or a poor diet are more likely to have skeletal disorders than individuals who are active and eat a healthy diet even if their peak bone mass was greater to begin with.

One of the biggest influences on bone health as we age is the menopause, the menopause is associated with a decline in the production of oestrogen. Oestrogen has a positive effect on our skeleton and any reduction in this hormone increases the rate of bone loss.

Osteoporosis is a condition that can effect both men and women although women over the age of 50 are much more likely to develop osteoporosis than men as a result of hormonal changes during the menopause. The condition is described as porous bones, due to a decline in bone mass and density which increases the fragility of the skeleton particularly in the spine, wrists and hips.

Exercising regularly is important to maintain bone strength, exercising with weights, bands and body weight training is great as bone is made from living tissue and changes over time in response to the forces placed upon it. Regular exercise helps our bones adapt, remodelling to build bones that are both denser and stronger.

Eating a healthy, wholefood balanced diet is also essential for bone health as well as maintaining a healthy weight.