Health and Wellbeing

Healthy Bones – Through Every Stage of Life!

We are born with as little as 25g of calcium in our bodies, and this increases to about 1,200g by the time we are adults. Ninety-nine per cent of the calcium in the human body is found in the skeleton and teeth. Dairy foods provide a delicious source of calcium and the recent National Adult Nutrition Survey revealed that milk, cheese and yogurt contributed 39% of the calcium intake in the diet of Irish adults aged 18- 64 years. Furthermore, the calcium in milk and milk products is also present in a form which is easily absorbed and utilised by the body.


Growing Up!

Childhood and the teenage years are critical life-stages for bone health. It has been estimated that approximately half of adult bone mass is accumulated during the adolescent years. Although genetics determines the majority of peak bone mass, other factors such as nutrition and physical activity are still very important. A ‘bone friendly’ diet which encompasses
a varied, balanced diet and ensures adequate intake of vitamins and minerals including calcium and vitamin D, should be encouraged from the early years and maintained throughout the transition into the teenage years and adulthood. Weight bearing exercises such as running and dancing, and bone strengthening exercises e.g. tennis or skipping, are also critical for bone development.

To support bone development during the teenage years, calcium requirements increase. It is recommended that teenagers consume five portions of dairy each day. Worryingly, the National Teens Nutrition Survey found
that 42% of Irish girls and 23% of Irish boys aged 13-17 years do not get enough calcium in their diet. Encouraging teenagers to snack on dairy foods and incorporating such foods into their diet, such as cheddar cheese on toast; a smoothie made with milk/yogurt; a cheese salad; or a hot chocolate treat can help them reach their recommended daily intake of
calcium in an easy and tasty way! Remember, low-fat varieties still offer an important source of nutrients.


Adulthood

Once your peak bone mass has been reached, bone mass will remain relatively constant until around the age of 45-50 years. Even during this ‘stable’ period, dietary calcium is still required as your bones are constantly being broken down and built back up, but also due to the fact that calcium is associated with other functions in the body. Subsequently, as hormone levels begin to drop, particularly around the time of the menopause in women, the rate at which bone is broken down
begins to exceed the rate of bone formation, and bone loss results. A substantial loss of bone can lead to porous and brittle bones, thus increasing the risk of fracture.

Osteoporosis

Although osteoporosis can occur at any age, it is often associated with middle-aged/ older adults due to age-related bone
loss, with the menopause considered a critical life-stage for women in terms of bone health. Low bone mineral density
is a risk factor in the development of osteoporotic bone fractures and calcium intake may reduce the loss of bone
mineral in post-menopausal women. Thus, dairy foods – milk cheese and yogurt - should still play an integral role in the diet as they are considered an important source of calcium. Often referred to as the silent disease due to symptoms going unnoticed until a bone is fractured, the following are some common signs associated with osteoporosis as identified by the Irish Osteoporosis Society: a loss of height of 2cm or more; development of a hump on the back; and sudden, severe episodes of back pain.


Reducing Your Risk

Prevention is better than a cure, and you can take steps today that can optimise your bone health. Both fixed factors and
modifiable factors influence bone health. Fixed factors such as age, genetics and gender cannot be changed; however, the modifiable factors are things you can control! Consume a varied, balanced diet to ensure adequate calcium and vitamin D intake and participate in regular weightbearing physical activity. Maintaining a healthy body weight is also important and limiting alcohol intake and not smoking are also advised. Simple adjustments in your lifestyle will help ensure the health of your bones both now and in the future.

Osteoporosis – The Facts

  • Osteopenia is the early stage of osteoporosis. Most fractures occur in those with moderate to marked osteopenia.
  • According to the Irish Osteoporosis Society, one in two women and one in five men over the age of fifty will develop a fracture due to osteoporosis in their lifetime.
  • A DEXA (Dual Energy X-ray Absorptiometry) scan measures bone density and is the most reliable method of assessing your risk of developing osteoporosis.
  • For more information on osteoporosis, check out the Irish Osteoporosis Society website, www.irishosteoporosis.ie and talk to your GP.

Nutri-Myth of the Month

Myth: Calcium works alone to maintain healthy bones.
Fact: A number of nutrients are essential to maintain healthy bones such as calcium, protein, phosphorus and vitamin D. Vitamin D, for example, works alongside calcium by facilitating the absorption of calcium in the body.

Did you know?

99% of the calcium in our body is found in our bones and teeth. The other 1% is present in our blood and other body fluids.

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 ‘'Beating the Winter Blues with Warming Foods!', available online from Monday 21st November, 2011.

 

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