Strong bones play a vital role in allowing us to live independently as we enter our later years. It is only when we develop osteopenia or osteoporosis and experience bone fractures, do we realise how important strong bones are. However, maintaining strong bones is something that needs to be taken into consideration well before we enter old age.
We’ve all heard that calcium helps build strong bones and teeth, but how much do we need and how does vitamin D and exercise play a role?
Calcium salts are the main mineral keeping bones strong, with bones acting like the 'calcium bank' with almost 99% of the body’s calcium found there. Bones release calcium into the blood to be used by other body cells, like muscles or nerves. To keep the calcium bank replenished we need to eat food rich in this important mineral, with some of the best foods being milk, yoghurt and cheese. The recommended amount is 1000 mg of calcium per day for adults aged 19-50 years.
So how much would you need to eat to reach this calcium target?
Below are examples of high calcium foods, with the aim to have 3 servings per day.
Dairy Foods – each example is one serve, providing around 300 -400 mg of calcium.
Other Calcium Containing Foods - providing around 300 - 400 mg calcium per serving
How does Vitamin D help?
Vitamin D is known as the ‘Sunshine Vitamin’ as when we expose our skin to sunlight this converts a precursor to vitamin D3 which then undergoes two more changes one in the liver and a second in the kidneys to its active form Calcitriol. The active form is responsible for helping the body absorb calcium from food in our digestive system and lock it into our bones, as well as many other roles such as maintaining our immune system and strong muscles.
In most cases being outdoors for 5 minutes in Summer and 15 minutes in Winter with areas such as our face, hands and arms exposed to the sun will meet our vitamin D needs. Some people with darker skin tones may need more time. For those who spend most of their time indoors, they can become deficient and may need to take vitamin D supplements or choose foods rich in vitamin D to keep their levels up. Food sources for vitamin D include eggs, oily fish such as salmon and herring, and mushrooms that have been exposed to UV light/sunlight.
What does Exercise do?
Specific weight bearing, resistance and balance exercises help to add load to the bones. Load bearing exercise help to stimulate bone development and maintains bone density/strength. The evidence-based exercise program Onero™, first developed by Professor Belinda Beck's Team and implemented at The Bone Clinic has been shown to strengthen bone density and assist in preventing fractures and falls for individuals with osteopenia and osteoporosis.
Useful Websites for More Information
For more information on how to keep your bones strong visit the Healthy Bones Australia Website: https://healthybonesaustralia.org.au/
The Bone Clinic and to find an Onero™ Exercise Professional near you
Nutrient Reference Values for Calcium and Vitamin D:
Healthy Bones Australia Sunshine Map for Vitamin D:
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