Five tips to maintain healthy bones
Osteoporosis is a medical condition in which bones become weak and brittle. Around 853,600 (3.4%) people in Australia were estimated to be living with osteoporosis or osteopenia in 2022.
The true prevalence, including undiagnosed cases, is likely to be higher than this, according to the Australian Government's Health and Welfare Institute.
Impact of osteoporosis
29% of fall burden was attributed to low bone mineral density, equivalent to 0.4% of total disease burden in 2018.
In 2018–19, an estimated $1.2 billion or 29% of expenditure for falls was attributed to low bone mineral density, representing 1.9% of total health system expenditure.
Osteoporosis contributed to 2,659 deaths or 10.2 deaths per 100,000 population in 2022, representing 1.4% of all deaths.
Here are five tips to improve bone health and reduce the risk of Osteoporosis as you age.
Adequate calcium and vitamin D intake
Calcium is the most important mineral for bone health. Aim for around 1000-2000mg of calcium per day. Good sources of calcium are dairy products, leafy greens (Kale, spinach), fortified plant-based milk, almonds and tofu. Vitamin D helps your body absorb calcium. The recommended daily amount is about 600-800IU. Some good sources are fatty fish (salmon, mackerel), fortified foods (milk, cereals), and supplements if necessary.
Regular weight-bearing exercises
Activities like walking, gardening, strength or resistance training exercises are good to build and maintain bone density. Focus on exercises that make your bones work against gravity, as this stimulates bone growth. Avoid prolonged periods of inactivity.
Maintain a healthy body weight
Being underweight increases the risk of bone loss, while excessive weight stresses bones and joints. If you are at risk for osteoporosis, talk to your GP about bone density testing (called a DEXA scan) to assess your bone health early and take preventative measures.
Eat a healthy diet
Maintain a diet rich in magnesium, vitamin D, calcium, vitamin K and protein.
Magnesium is important for calcium absorption, while vitamin K supports bone mineralisation. Good sources are nuts, seeds, whole grains, and green leafy vegetables. Foods that are high in protein include lean meats, beans and legumes.
Avoid smoking and excessive alcohol consumption
Smoking can weaken bones, and excessive alcohol can interfere with your body’s ability to absorb calcium and other essential nutrients.
