Gillian McKeith's Food Bible (291 page)

Lose weight if you are overweight. Excess weight puts pressure on the joints and contributes to damage.

Get regular, moderate exercise. Do not put pressure on affected joints, but do try to strengthen surrounding muscles and ligaments. Walking and swimming are suitable for most people.

OSTEOPOROSIS

Osteoporosis—meaning, quite literally, “porous bones”—occurs when the inner mesh of bone, which resembles a sort of honeycomb, develops larger and larger holes, making the bone fragile and prone to fracture. Osteoporosis affects one in three postmenopausal women and one in 12 men over the age of 50 in the UK. Commonly known as brittle bone disease, many people often are not even aware that they have the condition until a fracture occurs. Another indication is curvature of the spine, sometimes referred to as “dowager’s hump.”

The whole skeletal system may be affected, but it is the bones of the wrist, spine, and hips that are most vulnerable. Bone is living tissue and its inner mesh, which consists primarily of protein, calcium, and other minerals, is self-regenerating. Old bone is constantly being broken down by cells called osteoclasts and replaced with new bone by osteoblasts. Bone density usually peaks at about the age of 35, after which time it starts to decline as part of the normal ageing process. It is crucial to build strong bones in adolescence and during your 20s.

CAUSES

Lack of vitamin D.

Lack of calcium.

Lack of magnesium.

Poor diet.

Salty food.

Too much coffee, carbonated drinks, and alcohol.

Malabsorption.

Too much meat.

Smoking.

Sufferers of celiac disease.

Antidepressants.