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Strong bones, healthy bonesStrong bones, healthy bones
Osteoporosis is a condition where your bones become fragile and brittle, causing them to break more easily. It most commonly affects people in older age, but it can affect some people much earlier. It affects men as well as women.
Vitamin D is also essential for healthy bones, because your body can’t absorb calcium without it. The body makes vitamin D when your skin is exposed to sunlight. Most people get enough vitamin D if they spend a short time each day in the sun with their sleeves rolled up. However, to avoid damage from the sun, it’s best to avoid being outside between 11 am and 3 pm in summer, and 10 am and 2 pm in winter. You can also supplement your vitamin D by eating liver, eggs and fatty fish, such as salmon, mackerel or herring.
Being active is essential for building and maintaining bone strength. Physical activity also improves your body strength, balance and stability, all of which help to prevent you tripping or falling over — common causes of broken bones in people with osteoporosis. Ask your doctor or physiotherapist about exercises to build up your strength, balance and bones.
Your GP can work out your risk of breaking a bone in the next 5–10 years. Ask them to calculate your risk, and advise you about any lifestyle changes you need to make to reduce your risk.
Maintaining healthy bones
Calcium is crucial for healthy bones, but more than half of all Australian adults don’t get enough calcium in their diet. It is important to try to eat three serves of dairy or other calcium-rich foods every day. Non-dairy sources of calcium include almonds, baked beans, tahini, tinned salmon and tofu.Vitamin D is also essential for healthy bones, because your body can’t absorb calcium without it. The body makes vitamin D when your skin is exposed to sunlight. Most people get enough vitamin D if they spend a short time each day in the sun with their sleeves rolled up. However, to avoid damage from the sun, it’s best to avoid being outside between 11 am and 3 pm in summer, and 10 am and 2 pm in winter. You can also supplement your vitamin D by eating liver, eggs and fatty fish, such as salmon, mackerel or herring.Being active is essential for building and maintaining bone strength. Physical activity also improves your body strength, balance and stability, all of which help to prevent you tripping or falling over — common causes of broken bones in people with osteoporosis. Ask your doctor or physiotherapist about exercises to build up your strength, balance and bones.
Take action now
Prevention is better than cure at any age, but even more so if you’re a woman who has gone through or is going through menopause, or if you’re over 65 (male or female).Your GP can work out your risk of breaking a bone in the next 5–10 years. Ask them to calculate your risk, and advise you about any lifestyle changes you need to make to reduce your risk.
Tips to prevent osteoporosis |
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MedicinesTalk is a free quarterly newsletter for consumers written by consumers about using medicines wisely. Subscribe to the hard copy version using our online ordering system, or write to MedicinesTalk, National Prescribing Service Limited, PO Box 1147, Strawberry Hills, NSW 2012.
Date published: 2012-01-17 00:00:00
Reasonable care is taken to provide accurate information at the date of creation. This information is not intended as a substitute for medical advice from a qualified health professional. Health professionals should rely on their own expertise and enquiries when providing medical advice or treatment. Where permitted by law, NPS disclaims all liability (including for negligence) for any loss, damage or injury resulting from reliance on or use of this information. Read our full disclaimer.
References to brands should not be taken as an endorsement by NPS.
