Bones

Bone is a living tissue and so is constantly being renewed even after it has grown fully. It has been estimated that about 90 per cent of the adult skeleton is formed by the late teens. Calcium is needed for normal growth and development of bone in children, and it also contributes to the maintenance of normal bone. Dairy products contribute a significant amount of calcium to the Irish diet - for example a national survey reported that dairy foods contributed 48% of the calcium intake in the diet of Irish adults. Achieving the recommended three servings of dairy products per day, as part of a varied and balanced diet and a healthy lifestyle, is advisable. We are born with about 25g of calcium in our bodies. By adulthood, this increases to about 1200g - the majority of which is found in our skeleton and teeth. It should be noted that other nutrients in dairy are needed for bone health e.g. protein and phosphorous.

What is osteoporosis?

Osteoporosis is the thinning of bones which increases the risk of fracture. It is estimated that one in two women and one in five men over the age of 50 will be affected by osteoporosis. While the greatest period of bone growth is during the teenage years, it is never too late to take action! A bone-friendly diet and lifestyle are beneficial at any age to help strengthen bones and minimise bone loss. So whatever age you are, it is important to look after your skeleton.

Strength in balance

A balanced diet with adequate calcium and vitamin D is needed for normal growth and development of bone in children, and contributes to the maintenance of normal bone. Also, regular weight-bearing exercise can greatly benefit a growing skeleton and bone health.

Calcium

An adequate intake of milk, cheese and yogurt is of particular importance during childhood and adolescence as these foods provide a source of calcium. It is recommended that children and adults consume three servings of dairy per day, while teenagers and pregnant or breastfeeding women require five servings. A serving is equivalent to a glass of milk (189 ml) or a carton of yogurt (~125 ml) or a matchbox-sized piece of hard cheese (28 g). These servings can easily be incorporated into the diet. Milk is delicious on its own or in milkshakes, smoothies, hot chocolate, lattés, cappuccinos, sauces and milk puddings. Cheese and yogurt add flavour and can enhance the nutritional quality of various meals and snacks.

Vitamin D

Vitamin D is needed for calcium absorption. The best source of vitamin D is sunshine. Unfortunately the Irish weather may hinder the achievement of optimum vitamin D status, hence dietary sources are important in the Irish diet. Dietary sources are limited but best sources include oily fish, eggs and fortified foods including fortified milks and fortified cereals.

Exercise

Regular weight-bearing activity can help maintain strong bones. Weight-bearing activities are those, during which, our bones support our body weight. This includes most of the common sports such as walking, jogging, dancing and tennis. The key exceptions being cycling and swimming.

National guidelines on physical activity for Ireland, published by the Department of Health & Children and the Health Service Executive in June 2009, recommend that adults (18-64 years) engage in at least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week). At least 60 minutes of moderate to vigorous activity every day is recommended for children and young people - and should include muscle-strengthening, flexibility and bone-strengthening exercises three times a week.

Did you know?

It is estimated that approximately 1 in 3 Irish children and teenagers have inadequate calcium intakes.