Home & Lifestyle Spring 2018

What can I do to prevent osteoporosis?

Y ou can take action to maintain and improve your bone health at every stage of life. Adequate calcium intake, proper vitamin D levels (to help absorb calcium) and specific exercises are all important for healthy bones. For people with low bone density or osteoporosis these 3 factors are very important. For most Australians, the main source of vitamin D is from exposure to sunlight. Vitamin D is produced when our skin is exposed to ultraviolet B (UVB) light from the sun. The amount of sun exposure required to produce adequate levels of vitamin D is relatively low. However many people do not have adequate vitamin D levels, especially during winter. Sun exposure times will vary based on the season, location and skin type and amount of skin exposed. Calcium is essential for building and maintaining bone. Almost 99% of the body’s calciumisfoundinthebones.Calciumcombines with other minerals to form hard crystals that give your bones strength and structure. A small amount of calcium is absorbed into the blood; this calcium is essential for the healthy functioning of the heart, muscles, blood and nerves. Bones act like a calcium bank, if you do not take in enough calcium from your diet, the body will withdraw calcium from your ‘bone bank’ for use in other parts of the body. If your body withdraws more calcium than it deposits, your bone density (bone strength)

milk powder to soups or casseroles, try soy based products and tofu that contain calcium, include broccoli, mustard cabbage, bok choy, silverbeet, cucumber, celery and chick peas in your regular diet, eat more almonds, dried figs and dried apricots, products fortified with calcium (e.g some breakfast cereals) can help Exercise must be regular (at least 3 times per week). Exercise should progress over time (amount of weight used, degree of exercise difficulty, height of jumps...must increase or vary over time to challenge bones and muscles). Exercise routines should be varied (variety in routines is better than repetition) Exercise should be performed in short, intensive bursts improve your calcium intake. Get themost out of exercise

will gradually decline and you may be at risk of developing osteoporosis. The best way to get the recommended level of calcium intake for your age is to eat a diet rich in calcium. Calcium content in food varies significantly, so it is important to consume ‘calcium rich’ foods. Recommended: 3-5 serves of calcium rich food daily (number of serves depends on the level of calcium in each food) Tips for increasing calcium intake Dairy foods contain a high level of calcium which is easily absorbed – include 3 serves per day in your normal diet eg: glass of milk (250 ml), tub of yoghurt (200 g), slice of cheese (40 g). Low fat options contain similar levels of calcium. Try canned salmon or sardines which contain bones rich in calcium, use yoghurt in soups or salads, add milk or skim

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& Lifestyle Magazine | Spring 2018

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