According to recent statistics from the International Osteoporosis Foundation 1 in 3 women
over the age of 50, and 1 in 5 men will experience osteoporosis worldwide [1].
Osteoporosis is a disease characterised by low bone mass and deterioration of bone tissue, it is also the
most common bone disease in humans. Due to the bone deterioration this leads to an
increased risk in fractures throughout the body.
However, with good nutrition and regular exercise (have you tried our FAST classes ?) osteoporosis can be managed or prevented.
Nutrition is such an important part of our lives but is quite easy to forget about as we are
diving headfirst into a packet of chips. A few quick tips to help maintain good bone health is
to consume calcium from dairy products such as
- dark green leafy veg,
- soybean (edamame)
- or calcium fortified foods [2].
Also getting appropriate vitamin D intake from foods such as salmon or eggs. The sun gives us the most vitamin D so getting outside during the day is so important [2].
Foods to avoid/ limit
The things you should try and limit if you have a low bone mineral density are
- sodium,
- caffeine
- and alcohol
as these act as a diuretic and can excrete calcium.
How to prevent or manage.
Exercise
A regular weight bearing exercise program along with posture strengthening exercises can
help to protect bones and give your joints good support which can prevent falls and the risk
of fractures [3].
The Australian Physical Activity and Exercise guidelines recommends 2.5 to
5 hours of moderate intensity activity such as a brisk walk or swimming, or, 1.25 to 2.5
hours of vigorous intensity activity such as jogging aerobics cycling.
A circuit program like our FAST classes two to three times per week would equate to 1.5 – 2.25 hours per week of moderate to vigorous intensity exercise. . . . . so we will see you there!
Reference:
1. Sözen T, Özışık L, Başaran NÇ. An overview and management of osteoporosis. European
journal of rheumatology. 2017 Mar;4(1):46.
2. Reid IR, Bolland MJ, Grey A. Effects of vitamin D supplements on bone mineral density: a
systematic review and meta-analysis. The Lancet. 2014 Jan 11;383(9912):146-55.
3. Sinaki M. Exercise and osteoporosis. Archives of physical medicine and rehabilitation. 1989
Mar 1;70(3):220-9.