FEEDinc. Canberra Dietitians & Nutritionists
  • CANBERRA NUTRITION
  • The FEED Team
    • Lisa Donaldson
    • Jenelle Croatto
    • ShienEe Tan
    • Nicola Perry
    • Yvette Long
  • Contact Details
  • FEEDinc. Services & Fees
  • Recipes
  • Blog
  • SHOP

Strong Bones for LIFE!

1/4/2014

0 Comments

 
Picture

Jenelle Croatto APD

Building strong, dense bones in our younger years is essential in preventing osteoporosis later in life.  Osteoporosis is a disease which literally means ‘porous bones’ and is caused by mineral loss within the bone at a rate that is faster than the body can replace.   Over time bones can become weak and brittle and the risk of fractures is increased.  Unfortunately, osteoporosis is often called the ‘silent disease’ as symptoms may not be apparent until a fracture has occurred. 

Osteoporosis affects over 1 million people in Australia.  Women are at a higher risk of developing this disease due reduced levels of oestrogen throughout menopause.  As oestrogen levels fall, minerals are lost from the bone at a faster rate, causing bone loss to be approximately 2% each year following menopause[1]

By following a diet that contains adequate amounts of calcium rich foods, you can help slow the natural loss of bone with age.  From this moment on, make it your priority to do everything in your power to build strong bones for life!

CALCIUM

Adult men and women require 1000mg of calcium each day to meet their Recommended Daily Intake (RDI).  From seventy years of age and onwards the RDI rises to 1300mg. 

NOTE: 1 serve = 250ml milk, ½ cup evaporated milk, 250ml soy, rice or other cereal drink (with at least 100mg added calcium/100ml), ½ cup ricotta cheese, 40g hard cheese & ¾ cup yoghurt.

Dairy rich foods are an excellent source of bio-available (easily absorbed) calcium.  Did you know that lactose, the natural sugar in dairy products actually helps your body absorb calcium and that dairy foods contribute around 60% of the calcium we consume.  Refer to the following link to learn where calcium is found within the diet (also includes non-dairy sources) http://www.dairynutrition.ca/nutrients-in-milk-products/calcium/calcium-and-bioavailability

Calcium is also found within a number of other dietary sources such as leafy green vegetables, calcium enriched soy and tofu, nuts and seeds and fish with edible bones e.g. sardines and salmon and calcium fortified foods e.g. calcium fortified breakfast cereal and bread.

VITAMIN D

Vitamin D helps the body absorb calcium from the intestine.  The easiest way to obtain a sufficient amount of calcium is from direct sunlight exposure.  When our skin is exposed to ultraviolet B (UVB) light from the sun our skin produces vitamin D.  Many people do not receive enough sunlight to produce sufficient quantities of vitamin D, particularly during winter and for individuals who a house bound.   If you are unable to get outside to achieve an adequate exposure of daily sunlight, it is recommended to discuss with your GP about the possibility of taking a vitamin D supplement. 

Check out the link to Osteoporosis Australia for their recommendations for sunlight exposure.

http://www.osteoporosis.org.au/images/stories/reccomended-sun-exposure.pdf


ACTIVITY

Regular physical activity throughout life is important for maintaining strong bones that will last a life time.  Activity, particularly that which places gentle strain on your bones will help them become stronger over time. 

Examples of exercise which will help benefit your bone strength include: brisk walking, jogging, basketball/netball, dancing, tennis, skipping, star walking, weight lifting and gym equipment.

A LITTLE MORE ADVICE

-        Moderate your salt, alcohol and caffeine intake as an excessive intake can weaken bones.

-        Follow the ‘Plate Model’ at each main meal to ensure you consume adequate amounts of protein throughout the day: ½ plate non-starchy veg, ¼ plate lean protein, ~1/4 plate low GI carbohydrate and a dash of healthy fat.  Protein is a macro-nutrient which also plays a role in building strong bones.


[1] Osteoporosis Australia: http:www.osteoporosis.org.au

[2] Australian Dietary Guidelines 2003: http:www.nhmrc.gov.au/guidelines/publications/n55


0 Comments

    News FEED

    Fitness, Energy, Education & Diet

    Archives

    June 2020
    April 2020
    January 2020
    October 2019
    October 2018
    September 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    October 2016
    June 2016
    March 2016
    January 2016
    August 2015
    July 2015
    June 2015
    May 2015
    February 2015
    January 2015
    August 2014
    July 2014
    April 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    June 2013
    February 2013
    November 2012
    June 2012

    Categories

    All
    Allergy
    Baby
    Bones
    Bread
    Breastfeeding
    Calcium
    Calories
    Candida
    Carbohydrates
    Carbophobe
    Cholesterol
    Coconut Oil
    Coeliac
    Constipation
    Fibre
    Fitness
    Gluten Free
    Gut Health
    Healthy Fat
    Heartburn
    Immunity
    Intolerance
    Irritable Bowel
    Kilojoules
    Menopause
    Mother
    Nutrition
    Osteoporosis
    Paleo
    Paleo Diet
    Pete Evans
    Probiotics
    Quinoa
    Saturated Fat
    Sleep
    Slow Food
    Summer
    Weight Loss
    Winter
    Yeast

    RSS Feed

CONTACT US: info.feedinc@gmail.com
  • CANBERRA NUTRITION
  • The FEED Team
    • Lisa Donaldson
    • Jenelle Croatto
    • ShienEe Tan
    • Nicola Perry
    • Yvette Long
  • Contact Details
  • FEEDinc. Services & Fees
  • Recipes
  • Blog
  • SHOP