Having strong healthy bones is essential for a healthy and active life. This is particularly important as you get older, because it becomes harder for your body to maintain bone strength. Weak bones can break and fracture more easily and a diet which does not support healthy bones puts you at greater risk of developing Osteoporosis. Bone health can be maintained and improved by having adequate amounts of calcium and vitamin D as well as being physically active.
Calcium
Calcium is essential for building and maintaining healthy bones throughout life. Calcium combines with other minerals to form hard crystals giving bones strength and structure. Almost 99% of the body’s calcium is found in the bones acting as a storage tank for calcium. A small amount of calcium is absorbed into the blood and used for the healthy functioning of the heart, muscles, blood and nerves. If there is not enough calcium in your diet the body will take what is needed from your bones and use it in other parts of the body. If this happens your bone density (bone strength) will gradually decline, and you may be at risk of developing osteoporosis. Calcium is mostly in milk and other dairy products such as cheese and yoghurt. Smaller amounts are found in other foods. The Australian dietary recommendation for calcium is 1000mg per day for adults over 19 years of age and 1300mg for older adults. This is equivalent to approximately 3-4 serves of dairy per day.
Vitamin D
Vitamin D controls the amount of calcium in the blood and bones. Sufficient vitamin D is important for maintaining strong bones. The main source of Vitamin D is the sun. Vitamin D is produced when our skin is exposed to the ultraviolet B (UVB) light from the sun. Sun exposure times vary depending on season, location within Australia and skin colour. It is also important to balance direct sun exposure and risk of sun damage. Vitamin D can be found in small amounts of food such as oily fish, eggs, liver, margarine and fortified foods such and dairy products and cereals. Often if you have a vitamin D deficiency or at high risk of Vitamin D deficiency your GP and/or Dietitian will recommend a vitamin D supplement.
Physical activity
Just like your muscles, your bones will get stronger with physical activity. Exercise also helps with balance and coordination which can help to prevent falls and fractures. Before you commence your exercise journey, please consult you GP or get support and advice from an Exercise Physiologist. Please look at all the great exercise ideas available to you on the Able information platform.
For a delicious meal high in calcium try this Mango and passionfruit smoothie
THIS WEEK’S RECIPE: Mango and passionfruit smoothie
Written by Alissa Larrescy (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia))
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