Health and Wellbeing

Bone Health- A skeleton is for life, not just for Halloween!

Make no bones about it – our skeleton has an essential role, enabling our mobility and providing protection throughout our lifetime. We can sometimes take this vital role for granted, however. This Health and Wellbeing page provides advice to help ensure optimum bone health from childhood and adolescence, through adulthood, and on into old age.

The Fossil Facts

Bone is a living tissue. Throughout life, bone undergoes a natural process whereby old bone is broken down and replaced by new bone. Bone mass increases until peak bone mass is reached, with the majority being reached by the late teens. Bone mass remains largely stable until about 45-50 years of age when the rate of bone loss tends to exceed renewal. Childhood and adolescence are critical years in terms of bone development and achievement of peak bone mass; however, a ‘bone-friendly’ diet and lifestyle is important at all life-stages.

Diet

A healthy, balanced diet is necessary for the development and maintenance of a healthy skeleton. In particular, calcium, phosphorus, vitamin D and protein are needed for the normal growth and development of bone in children and contribute to the maintenance of normal bones. Milk and milk products are among the main sources of dietary calcium in the Irish diet, with a survey showing that dairy foods contributed to
almost half (48%) of the calcium intake in the diet of Irish adults. The Department of Health and Children recommend three portions of dairy foods per day for children and adults. Teenagers and pregnant/breastfeeding women should aim for five portions per day. A portion of dairy (milk, cheese or yogurt) provides a source of protein, calcium and phosphorus. One serving of dairy equals 1⁄3 pint of milk, 1 carton of yogurt or 28g of cheddar-type cheese.

Lifestyle

Regular participation in weight-bearing activities (any activity which puts the full weight of your body on your feet) is important for bone health. Examples of such activities include walking, running, dancing and most team sports. The National Guidelines on Physical Activity recommend that children and young people (2-18 years) should be active at a moderate to vigorous level for at least 60 minutes everyday and adults should engage in at least 30 minutes of moderate activity on five days per week (or 150 minutes per week). For more specific advice regarding physical activity guidelines, log onto www.getirelandactive.ie Other lifestyle tips that favour the development of strong, healthy bones are to achieve/maintain a healthy body weight, avoid excessive alcohol intake and avoid smoking.

Osteoporosis: Let’s hear about the ‘silent disease’

Osteoporosis is a disease in which bones become brittle and fragile, thereby increasing the risk of fracture. It is referred to as a ‘silent disease’ as it is often not diagnosed until a fracture occurs. Fractures of the hip, wrist or spine are the most common fracture sites, although any bone can be affected. Common signs of osteoporosis include breaking a bone easily from a trip or fall, a height loss greater than 2cm, development of a hump on the upper back and sudden and severe upper,
middle or lower back pain. A DXA scan determines bone mass and is considered the most accurate test for bone density -
if concerned speak to your GP who will advise you on how to arrange a DXA scan. Upon diagnosis, treatment will depend on the causes associated with the development of the disease, the patient’s age and medical history. However, a healthy, balanced diet which includes adequate calcium and vitamin D intakes along with weight-bearing and strengthening exercises should be part of all treatment plans.

Common risk factors for osteoporosis

• A strong family history of the disease
• Abnormal hormone levels
• Poor dietary habits
• Inadequate physical activity (especially weight-bearing activity)
• Past or present eating disorders
• Certain medications and illnesses
• Smoking and excessive alcohol intake

Did you know?

October 20th, 2010 marks World Osteoporosis Day. Osteoporosis is the most common bone disease worldwide; however, it is usually both preventable and treatable in many cases. Speak to your GP if concerned.

Nutri-Myth of the month

Myth: Osteoporosis only affects elderly women.
Fact: Osteoporosis can affect men, women and children of all ages. Recent statistics show that one in five men and one in two women over the age of 50 years will be affected by osteoporosis.

 

If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, Innovation House, 3 Arkle Road, Sandyford, Dublin 18.

 

Don't miss our November feature ‘Milk in Action - Milk it for all it's Worth’ - available online from Monday 22 November, 2010.

 

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