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More steps to healthy bones

 Do you ever think about the health of your bones?

If the answer is no, here is the second part of our guide to getting healthier from the inside - out.

4. DON'T OVER-DIET
It seems more of us are dieting than ever before. But nutritionists warn that thin people are more prone to bone problems than those with a sensible body weight.

This is for two reasons. Firstly thin women have less of the hormone oestrogen, which is vital for our bones. This hormone helps bone-building cells called osteoblasts to be effective. If a diet is particularly inadequate a woman's periods may become infrequent or stop altogether (amenorrhoea), again markedly reducing the amount of oestrogen in the body.

Being underweight has another detrimental effect on bones. Because you will be carrying around less weight, weight-bearing exercises - which are extremely important to bone health - will be far less effective.

If you think you are underweight, use our Health Calculator to check your ideal weight. Click on the link in the box, above.

5. DON'T OVERDO THE TEAS AND COFFEES
Many of us are confused about how much tea and coffee we should be drinking. For years, some experts warned we should try to cut

If you are a heavy tea and coffee drinker, though, one reason you might want to think about cutting down is to improve the health of your bones.

Caffeine increases the amount of calcium we excrete from our bodies in urine. One large study in Norway found that drinking more than nine cups of coffee a day almost doubled the risk of hip fracture in women.

6. DON'T EAT TOO MUCH PROTEIN
Recent well-publicised celebrity diets have fuelled a trend in high-protein diets. But nutritionists fear they may have a damaging effect on our bones.

Too much protein in the diet - particularly animal protein - can also increase the amount of calcium we excrete in our urine. Milk is the exception to this rule. Although it is a good source of animal protein the sugars in milk help calcium to be absorbed.

For good bone health you should therefore try to stick to no more than the recommended amounts of protein per day for your weight.

To find out how much protein you should be eating each day use our Health Calculator tool. Click on the link in the box above.

7. STUB OUT THE CIGARETTES
Yes, yes we know you're sick of being lectured, but giving up the weed will

even improve your bones. Smoking has a toxic effect on bone in both men and women. It can even cause early menopause in women - one of the biggest risk factors of osteoporosis.

Medics now all agree that heavy smokers are far more at risk of osteoporosis than non smokers. The World Health Organisation claims that smoking doubles the risk. And the longer you smoke the higher the amount and rate of bone loss.

8. DRINK - BUT ONLY IN MODERATION
Drinking too much damages our bones, though opinion is divided as to why. One theory is that alcohol may reduce the absorption of calcium in our bones. Heavy drinkers also tend to eat less so the second theory is that general malnutrition may be to blame.

However drinking in moderation may actually be good for our bones, according to one study. Ideally women should limit their intake of alcohol to 21 units per week, men should limit their intake to 28 units.