With an estimated 1.2 million Australians suffering from osteoporosis, and 6.3 million more at risk of suffering from osteopenia (low bone density), it’s time to find out how to avoid osteoporosis! As women, we are falling well behind in our calcium intake— which should be 3-4 servings of calcium-containing food a day. There are three key ways of reducing your risk of osteoporosis: adequate levels of calcium and vitamin D and regular physical activity.
We asked Healthy Bones Australia ambassador Susie Burrell to share her wisdom on how to ensure we are consuming enough calcium, the physical activities we can do to prevent low bone density and what her day on a plate looks like. Susie is one of Australia’s leading dieticians, and is resident nutritionist on Mornings with Kerri-Anne, Dolly, Body + Soul and Cosmopolitan. She also runs a practice at a sports medicine facility, and is the author of the books Losing the Last 5kgs and Lose Weight Fast.
RESCU: Can you tell us a little about what osteoporosis is and who it affects?
Susie Burrell: Osteoporosis is a common condition affecting over 1 million Australians in which bones become fragile and brittle leading to a higher risk of fractures, than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone density or mass). Even though Osteoporosis is thought of as a disease that affects women, 1 in 4 people diagnosed with the disease are men. Osteoporosis doesn’t discriminate.
RESCU: We know calcium is important for bone density, but how much do we really need and how much should we be giving our kids?
Susie Burrell: Calcium is the major building block for bones. It’s deposited as a crystal onto our bones and gives them their hard strength. Bone also acts as a storage bank for calcium so when we don’t get enough calcium in our diets, the body will snatch the calcium it needs from our bones to use for other important functions. If it is not replaced our bones will become porous and lose their strength.
It is recommended that people get three serves of calcium per day. Calcium-rich foods include milk, yogurt, spinach, legumes, cereals and salmon. However exactly how much you need is dependent on your age and gender. Healthy Bones Australia have devised a great system to help you keep track of your calcium intake versus your requirement, go to www.healthybonesaustralia.
RESCU: We know dairy is one of the best sources of calcium, but are there any forms of dairy that are better than others? E.g. yoghurt over milk?
Susie Burrell: In general reduced fat milks have the highest calcium content and those that are calcium fortified are even better.
RESCU: How can people who are lactose intolerant still ensure they are getting enough calcium and protecting their bones?
Susie Burrell: There are some great dairy alternatives including tinned fish with edible bones (sardines, salmon, herring etc) spinach, soy bean products. Added calcium fortified almond & soy milks are also god alternatives. The Healthy Bones Australia website and calculator are a great guide.
RESCU: Are there any other vitamins or nutrients that play an important role in preventing osteoporosis?
Susie Burrell: There are three key components to healthy bones – calcium plus weight bearing exercise plus sunshine.
RESCU: What are some of the best nutritional sources of Vitamin D?
Susie Burrell: Sunshine is the best source of vitamin D. In general you need between 5 and 10 minutes per day and a bit longer in summer. Obviously, you have to remember to be SunSmart. Where you live, the time of day and the time of year does affect how long you need to be outside. To find out your individual need go to www.healthybonesaustralia.org.au and register to use the Healthy Bones Score calculator.
RESCU: Can you tell us a little about the role exercise plays in osteoporosis and the kind of exercise we should do to support our bones?
Susie Burrell: Exercise builds stronger bones and around 30 minutes 4-6 times per week is important. Bones do respond better to some types of exercise such as stair climbing, hiking, tennis, netball and jogging. They also like resistance training on machines and high impact such as skipping and jogging. There are lots to choose from. You can find out more on our website and by using the Healthy Bones Australia calculator.
RESCU: We have to ask, what does your day on a plate look like?
Susie Burrell:
Very hot skim latte +/ 1 slice toast with egg or no sugar nut spread
Punnet of berries
Vege soup or chicken/salmon salad or rye cruskirs with salmon & goats cheese
Mid afternoon
Choc nut bar or go natural protein crunch bar
Dinner
Salmon or fillet steak or white fish with stir fry veges
Always a sweet treat – 2mint slice biscuits, couple if rows of chocolate
You might also like: