Following on from Monday’s post, as part of Osteoporosis Australia’s Scream for Halloween campaign, dietician Susie Burrell looked at ways to improve bone health as you age. I thought it was a great marketing example. Besides you might like to suggest them to any skeletons that knock on your door. Part 1 looked at tips from Olympian Elka Whalan (read part 1 here).
‘Whether you’re 5 or 55, making the right choices now will mean your bones will be significantly healthier for years to come,’ said Susie.
Following are her tips.
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| Susie Burrell |
Kid
‘Instilling a healthy diet into children’s lives that contains lots of calcium, is key to building and maintaining strong bones from a young age.
Incorporating foods such as milk, cheese, yoghurt and broccoli that are high in calcium into meals will get them used to eating these foods and developing good eating habits.
Try to get your little ones from in front of the television and outside and being active. Running, jumping and skipping are not only fun but great for strong bones. Getting kids engaged in an outside sport such as soccer or netball is also a great way to promote healthy bones.’
Incorporating foods such as milk, cheese, yoghurt and broccoli that are high in calcium into meals will get them used to eating these foods and developing good eating habits.
Try to get your little ones from in front of the television and outside and being active. Running, jumping and skipping are not only fun but great for strong bones. Getting kids engaged in an outside sport such as soccer or netball is also a great way to promote healthy bones.’
Teens
‘People who are physically active tend to have a higher bone mineral density, which means healthier bones. Keeping active and incorporating regular exercise routines into your week can reduce the risk of developing osteoporosis, and there’s no better time to do this than when you’re a teenager.
High impact, weight bearing exercises are best for bones. So it’s a great time to be playing sports such as soccer, hockey, tennis, netball and football. In young people, these can not only improve mobility, but increase bone density by 2-8% per year. If you play sports outdoors, you’ll get the added bonus of regular, safe, sunshine exposure as well.’
High impact, weight bearing exercises are best for bones. So it’s a great time to be playing sports such as soccer, hockey, tennis, netball and football. In young people, these can not only improve mobility, but increase bone density by 2-8% per year. If you play sports outdoors, you’ll get the added bonus of regular, safe, sunshine exposure as well.’
Twenties
‘Your twenties may be a time of exploration, but that doesn’t mean you have to throw healthy habits out the window.
Limit alcohol consumption to one drink per day (two at the absolute maximum), and if you’re a smoker, consider the lifetime value of your bones as reason to quit now.
Your twenties are also the time when most people reach peak bone mass, so maintaining this is crucial, with regular consumption of calcium rich foods, weight bearing exercise and sunshine. Aim to maintain a healthy weight as being underweight increases risk of osteoporosis.’
Limit alcohol consumption to one drink per day (two at the absolute maximum), and if you’re a smoker, consider the lifetime value of your bones as reason to quit now.
Your twenties are also the time when most people reach peak bone mass, so maintaining this is crucial, with regular consumption of calcium rich foods, weight bearing exercise and sunshine. Aim to maintain a healthy weight as being underweight increases risk of osteoporosis.’
Thirties and up
‘Adulthood has well and truly sunk in by this stage, with healthy bones becoming important in leading a fit and active life that’ll take you from your peak working years into retirement. Bones can also slowly start to lose their density in one’s early thirties, so your lifestyle choices carry heavier weight.
While work and family commitments make life extremely busy, it’s important to still get outside for at least 5-10 minutes of sunshine a day and to exercise regularly. Pay extra attention to your diet and make a conscious effort to consume foods high in calcium. Calcium supplements can boost intake if this is on the low side.’
While work and family commitments make life extremely busy, it’s important to still get outside for at least 5-10 minutes of sunshine a day and to exercise regularly. Pay extra attention to your diet and make a conscious effort to consume foods high in calcium. Calcium supplements can boost intake if this is on the low side.’
