Q I accept burst my wrist alert in 12 months, and the doctor says I accept osteopenia. Can supplements advice and, if so, what should I take?
A Osteopenia is lower than accustomed cartilage density, acceptation basic are beneath able but are not yet at the date of osteoporosis. It’s important to booty activity now, says Dr Marilyn Glenville, a arch nutritionist specialising in women’s bloom (marilynglenville.com, for appointments, tel: 01892 515905). I acclaim her book Osteoporosis: How to Prevent, Treat and Reverse It (Kyle, £10.99). To adjustment a archetype for £9.99 with chargeless p&p, acquaintance the you bookshop on 0843 382 1111, you-bookshop.co.uk
As able-bodied as an adapted diet (see below), supplements of some nutrients are important, conspicuously calcium, magnesium, vitamin D and boron (best taken in a accumulated formula), additional vitamin C, and a probiotic. Calcium improves cartilage anatomy and reduces accident of fracture. For best absorption, accept calcium citrate.
Vitamin D is basic for able bones. There is a boundless absence botheration of the ‘sunlight vitamin’ in the UK, and the Chief Medical Officer advises at-risk groups – including abundant and -feeding women, under-fives, over-65s, bodies who accept low sun exposure, and bodies of colour – to booty a supplement (dh.gov.uk/health/2012/02/advice-vitamin-d).
Take vitamin D3, which is 87 per cent added able than vitamin D2 in adopting and advancement vitamin D levels. Dr Glenville suggests a multivitamin with calcium, magnesium, boron and D3 (eg, MenoSupport by NHP, right, £21.77 for 60 capsules). If possible, get your vitamin D levels checked; ask your GP about this simple claret test. If you are deficient, Marilyn suggests abacus 400iu of D3 in aqueous form; try D Lux 400 Spray by Better You, £6.25 for 15ml (100 doses), which usually corrects the absence aural three months.
Magnesium helps the anatomy metaise calcium and, with boron, converts vitamin D to the alive form. The National Osteoporosis Society (tel: 0845 450 0230, nos.org.uk) advises ten account of sun acknowledgment after sunscreen, already or alert circadian (depending on bark type), amid 11am and 3pm from May to September so your vitamin D levels are topped up for the aphotic months.
Vitamin C is acute for the accomplish of collagen, the ‘cement’ that holds the cartilage cast together. Booty 500mg alert circadian of vitamin C as ascorbate, rather than ascorbic acerbic (Gentle Vitamin C 500mg by Lamberts, £8.12 for 100 tablets).
Probiotics are benign bacilli that advice advance calcium assimilation aural the gut (Mega Probiotic ND by Food Science of Vermont, £18.50 for 60 capsules).
Choose an acrid diet. Women who eat the best acerbic bearing diets accept four times as abounding hip fractures as those bistro the atomic because the anatomy leaches calcium from basic to neutralise the acidity. Animal protein, decidedly in red meat and cheese, is acid-forming in excess, so eat lots added acrid bake-apple and vegetables, additional adipose angle and eggs. Avoid calcium-leaching caffeine and airy drinks.
Get active. As able-bodied as weight-bearing exercise (walking, dancing, tennis etc), you charge attrition to actualize automated accent and put calcium on bones. Yoga is a absolute all-rounder (iyengaryoga.org.uk).
And don’t smoke!
Four times the funChildren who adulation to customise their look, such as Suri Cruise, right, will bacchanal in the amoebic affection Reversi-T from Green Kids, below, which – by an able turning-inside-out adjustment – gives you four looks in one T-shirt. So accumulate an eye out for Green Kids fan Suri in the London 2012-themed Ts, attainable in boys and girls designs up to age ten. Priced £12-£18, from greenbaby.com.
The able multi-tee from Green Kids
More affidavit to dig gardening
Gardening analysis is now recognised as a admired ability for abounding disabilities, allowance both apperception and body. I spent an alarming morning abnormality about the Old English Garden in London’s Battersea Park, afresh replanted beneath the advocacy of Thrive, a admirable alms whose mission is to accouter the healing ability of gardening, with allotment from aroma cast Jo Malone. The blooms and foliage are tended by a aggregation of abecedarian gardeners, all active with concrete disabilities or brainy ill health, from acquirements difficulties to depression, achievement survivors to schizophrenia. Training can advance to able abilities in horticulture. Advance supports over 900 garden projects in England and the Irish Republic. Visit thrive.org.uk or tel: 0118 988 5688
Website of the week: WheelMate.com
This site, which additionally offers a chargeless app (downloadable from the Apple App Store), offers admonition to attainable lavatories and parking spaces for the 1.2 actor wheelchair users in the UK. Users can additionally add to locations on the list, which is now attainable in French and German, and extending worldwide.
Email your questions to [email protected]
All articles mentioned, unless contrarily specified, are attainable by mail adjustment from Victoria Health, tel: 0800 3898 195; victoriahealth.com. Always argue your doctor if you accept a medical problem
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