In those aged 50 years and over, 66% have osteoporosis or osteopenia. There are over 173,000 broken bones each year due to poor bone health. – Healthy Bones Australia, 2021.
Bone health is an important part of general health. Bones are flexible yet strong for movement and protect vital organs. Bone is living tissue with some cells breaking down the bone (osteoclasts) while other cells (osteoblasts) rebuild new bone, this is why bones can heal after a break. There are 206 bones in the body – the smallest bone is in our ear and the largest in our leg – (Healthy Bones Australia, 2021).
What is osteoporosis?
According to Healthy Bones Australia (2021), osteoporosis is when the structure of bone is compromised and becomes weaker and less dense, leaving the bone with an increased risk of breaking. Osteoporosis can be investigated by your doctor.
What are the risk factors for poor bone health?
- Family history;
- Low calcium levels;
- Low vitamin D levels;
- History of breaking bones from a minor bump or fall;
- Coeliac disease, inflammatory bowel disease and other malabsorption disorders;
- Diabetes;
- Thyroid conditions;
- Low levels of physical activity;
- Smoking;
- Excessive alcohol intake;
- Obesity;
According to Dairy Australia (2021), there are 3 simple steps you can take now to help build stronger bones:
- Consume milk, cheese and yoghurt for calcium (consult your dietician/GP for alternatives if you are allergic to dairy);
- Incorporate weight bearing exercises into your routine;
- Get safe sunshine for vitamin D;
In light of Healthy Bones Action Week, Dairy Australia have taken to the experts and delivered a range of videos from dieticians, nutritionists and personal trainers to help build and strengthen bones – https://www.dairy.com.au/our-programs/healthy-bones-action-week