Top 4 nutrition strategies to avoid Osteoporosis

Osteoporosis is a condition which causes bones to become thin, weak and fragile.

“An estimated 924,000 Australians have osteoporosis, based on self-reported data from the Australian Bureau of Statistics (ABS) 2017–18 National Health Survey (NHS) and 20% of people aged 75 years and over have osteoporosis (ABS 2018). “

The concerning thing about Osteoporosis is it often essentially progresses as a “silent disease” until it presents later in life. Porous bones and consequent fractures (from simple accidents such as falling out of a bed or chair, tripping and falling while walking) can have a huge impact on quality of life and mortality.

Research has established that fractures often result in:

Chronic pain

Disability

Psychological distress

Loss of independence

Premature death (Bliuc et al. 2013)

Top 5 nutrition strategies to avoid Osteoporosis

Meet your daily calcium requirements: 99% of the body’s calcium resides in the skeleton. Requirements will range daily based upon age and gender from 1000 – 1300 mg daily for both men and women > 19 years of age.  

Up to 90% of peak bone mass is acquired by age 18 in females and by age 20 in males but bone turns over DAILY so regular intake of calcium is paramount.

Meet your daily Vitamin D requirements: Vitamin D is an essential micronutrient which helps with calcium absorption in the small bowel. This Vitamin is primarily synthesised from the sun but also present in some key foods in the diet.

Vitamin D also plays a big role in maintaining a healthy immune system, healthy skin and maintaining muscular strength.

Eat enough protein (but not an excessive amount): Protein is part of the organic matrix of bone which supports the structure of collagen. It is also essential to maintain the manufacturing of your body’s hormones and growth factors that contribute to bone production.

Protein requirements will vary largely based off age, gender, weight and physical activity levels. An Accredited Practising Dietitian can help you to individualise needs and practically apply them in the context of your current lifestyle.

Eat a varied diet to achieve adequate amounts of micronutrients that support bone formation and maintenance: There are many other key micronutrients that are involved to support healthy bones these include Magnesium, Potassium, Vitamins A, K and C, Zinc, Fluoride, Boron, Copper, Phosphorus and B Vitamins.

Eating to your recommended food group serves via the Australian Guide to Healthy Eating, especially striving for 2 fruit and 5 vegetable servings daily will assist you in meeting requirements.