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Bone Health and Osteoporosis
You may have heard or read about osteoporosis, or you may even know someone who has it. Osteoporosis is a disease where bones have lost calcium and other minerals, making them fragile and more likely to break. Just a little bump or fall can cause a serious fracture or break.
In Australia, osteoporosis affects one in two females and one in three males over the age of 60.
Normal Versus Osteoporotic Bone
What You Can Do Now to Help Prevent Osteoporosis Later in Life
- Make sure that you eat enough dairy to get the calcium you need every day. Choose milk instead of soft drinks and a tub of yogurt instead of a packet of chips. Eating enough calcium-rich foods is essential throughout life to help maintain strong bones and to help slow down the natural bone loss that occurs as you get older. Dairy foods, such as milk, cheese and yogurt, are the richest and most reliable sources of calcium.
- Calcium-rich dairy foods also contain a package of other important bone-building nutrients (such as protein, phosphorus, magnesium, potassium and zinc) which are needed to build unbeatable bones.
- Vitamin D is also very good for you and your bones. You can get Vitamin D from the sun, with most people getting enough Vitamin D by going about their daily outdoor activities. Make sure you follow the Sun-smart guidelines, such as wearing sunscreen, protective clothing and a hat, when you go out in the sun.
- Exercise is something else that is fantastic for building unbeatable bones. Try to do some exercise every day. Use the stairs instead of an escalator. Try skipping at recess time, or organise some races with your friends. Exercise can be lots of fun!
- Never, ever, smoke. It's not good for you or your bones.
- Make sure you maintain a healthy body weight. Being too thin is not good for your bones.