Bone Health

When should we start looking after our bones?

We should always look after our bones, but it is particularly important to place more focus on this from around the age of 30. We want to make sure we eat more foods that support bone health and foods that contain calcium, vit D and protein. We can also do a few other things too and these include limit your alcohol intake, exercise regularly especially weight bearing exercises, don’t smoke and look at taking supplements that are recommended for you.

Did you know that bone health is an important part of your general health. Osteoporosis is common in Australia and results in over 183,000 fractures (broken bones) annually. People with risk factors for osteoporosis should be investigated by their doctor.

I know as I age (I’m now in my early 50’s) that I am so much more aware of how my body is ageing and the things I need to do to live healthier and disease free. I am aware of osteoporosis and didn’t realise that this affects about one in five women over the age of 50 but only one in 20 in men. Osteoporosis is a condition that weakens your bones to the point of breakage that can happen easily. Some people don’t realise that they have the condition until they break a bone.

In addition to including foods rich in calcium (adults require 1,000 mg daily increasing to 1,300 for women over 50 and men over 70), Vit D (needed to absorb calcium) and protein there are a few other nutrients needed to maintain your healthy bones and you may need to supplement if your diet isn’t providing enough. These other nutrients include: magnesium in beans and vegetables, Vit K - K1 found in green leafy vegetables such as Kale and K2 found in cheese, chicken and fermented foods, Vit C in broccoli, citrus fruits and capsicums, Zinc in seafood, nuts, chicken and lentils. Minerals potassium, boron, silicon, manganese and iron are also needed in our bone health journey.

Poor bone health can be hereditary so find out about your family history to see if you have any risk factors. There are some conditions and medications that can impact your bone health and these include:

• Low hormone levels - early menopause in women and low testosterone in men

• Coeliac Disease

• Diabetes

• Certain breast cancer and prostate cancer treatments

• Corticosteroids used for asthma, rheumatoid arthritis and other inflammatory conditions

• Thyroid

• Chronic liver or kidney disease

• Breaking a bone from a minor bump or fall in anyone 50+

I found the website healthybonesaustralia.org.au and they have a Check your Bones Now - self assessment tool.

Source: nia.hih.gov

Source: article https://www.healthline.com/health/managing-osteoporosis/7-day-osteoporosis-diet-plan#key-nutrients

Healthybonesaustralia.org.au