Media Release Mar 08 2008

Three steps to making your bones beaut

Now here’s a fact that will shock you. More Australian women die as a result of osteoporosis than from all female cancers combined.

And while most of us know about cancer warning signs and risk factors and the need to be vigilant, Osteoporosis is not so well understood.

Osteoporosis is a disease where bone density is dramatically reduced, leading to weakness and increased risk of fracture.

Fractures, particularly in older people, can be slow to heal and may lead, in turn, to loss of mobility, increased risk of blood clots, pressure sores and infections and other threats to health.

Osteoporosis occurs when bones lose minerals such as calcium more quickly than the body can replace them.

The good news is that making sure bones develop to be strong and health is not difficult.

“You need to develop a high peak bone mass,” says Professor Phillip Clifton – Bligh, Endocrinologist at Royal North Shore Hospital, “and you need to do it when you are young.”

“High peak bone mass is attained between the ages of 19 and 30 years and impacts for the rest of life so it’s particularly important to be vigilant during this time.”

A high peak bone mass can be achieved in three simple steps:

• Eat three serves of calcium-rich dairy each day
• Get adequate Vitamin D
• Do regular weight-bearing exercise

Outside of this age group, it is the prevention of the loss of bone structure that is most important.

Women are the highest risk group but men also get osteoporosis. The disease affects one in two women and one in three men over the age of 60.

It is estimated that a total of 1.9 million Australians – men and women of many ages – suffer from osteoporosis, with more than 50,000 osteoporotic fractures occurring every year.

The risk factors for developing osteoporosis are similar in men and women.

Inadequate calcium intake/absorption and a lack of appropriate exercise are top of the list followed by advanced age, family history, smoking, excessive alcohol and caffeine consumption, low levels of oestrogen (women) or testosterone (men) and early menopause.

According to Osteoporosis Australia, only one woman in four gets the basic amount of calcium needed to help prevent osteoporosis and very few do enough weight-bearing exercise.

Dairy products are one of the most reliable sources of calcium. Enjoy fresh fruit and milk for breakfast (smoothies are fast and delicious), add a slice of cheese to lunchtime sandwiches and snack on yoghurt between meals.

There are lots of low fat dairy products around for those concerned about weight gain. Young women and girls need to be told clearly that their future health and wellbeing depends on building up peak bone mass now.

Each of the following provides 300 mg of calcium:
• 250 ml (1 cup) milk
• 40g of hard cheese
• 200g tub of yogurt
• five cups Chinese vegetables
• 1 tablespoon (30g) tahini (made from sesame seeds)
• cup tofu set with calcium
• 20 slices wholemeal bread
• 1 kg broccoli (yep!)
• six oranges

Vitamin D is essential for bone health because it helps increase the absorption of calcium, regulate the amount of calcium in the blood and strengthen the skeleton. Vitamin D is found in some foods including fatty fish but diet alone is not enough. The sun is the best source of vitamin D. Six to eight minutes per day will ensure good vitamin D levels.

Weight-bearing exercise isn’t complicated. It’s any exercise that requires you to support your own body weight.

Twenty minutes three times a week is all you need. Walk, garden, dance, golf, bowl or play a team sport such as netball, cricket or soccer.

Remember, dairy products, Vitamin D and weight-bearing exercise when you’re young means strong, healthy bones when you’re old.

For more information call the Osteoporosis Australia Helpline on 1800 242 141 or visit www.osteoporosis.org.au. If you suspect you may have osteoporosis or be at high-risk of developing the disease, contact your GP.

Media Contact: Kristen Bunyard 02 9926 7199 or 0413 025 742

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