Article by: Cynthia Xu, Accredited Practising Dietitian
Bones are fickle – that’s one way to look at it. Every day our bones are in a constant state of flux. As new bone is being laid down in some parts of our body, old bone is being broken down in other parts of our body. This constant remodeling is the key to help our bones adapt and grow.
Early on in life, more bone is laid down than is broken down. This allows for growth until our bone mass peaks in our thirties. Later on in life, our bones weaken as more is broken down than what is laid down. When this occurs to an extreme, osteoporosis occurs. The bones become very brittle and very weak.
In fact, at its most severe in some elderly, bone fractures can occur as a result of a muscular contraction!
What to do about it?
1. Ensure sufficient calcium and vitamin D.
When there is insufficient calcium in our diet, our bodies break down bone to release the calcium that is in our bones. Dairy foods such as milk, cheese and yoghurt are high in calcium. For those of us much less bovine inclined, look for products with added calcium.
To get that lovely vitamin D, well try exposing some skin! To the sun that is. Sunlight promotes vitamin D production within our bodies. Around 5-15 minutes 4 to 6 times a week, depending on your skin colour and age (the elderly, those with darker skin and those living further from the equator should aim for 15mins). Small amounts of vitamin D are available in a few foods such as fatty fish (salmon, herring and mackerel).
Dairy & Non-Fat products, Nuts, seeds, Tuna & Salmon for Bone Health
Ideas for getting more calcium into your day:
- Add yoghurt or milk to soup instead of cream.
- Choose skim milk – lower fat and higher calcium content.
- Choose a product that is calcium fortified (especially for those who don’t eat dairy).
- Mix low fat milk with mashed potato.
- Make a fruit smoothie out of skim milk.
2. Move, bounce, shake, jump.
Physical activity will help to promote the amount of bone that is laid down and reduce bone losses. This is particularly the case for physical activities involving some impact. Example include, jogging, sports involving jumping, stepping, hopping or skipping. Ultimately, all physical activity that works towards building muscular strength and endurance will be beneficial to bone health. Next time you walk down your back steps – bounce, bounce, bounce! But remember, safety first.
Tags: bones, Calcium, dairy, exercise, osteoporosis, Vitamin D
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