Keeping your skeleton in sturdy shape is vital for a long, healthy life, so take care of your bones with the right foods and exercise.
Osteoporosis is a disease characterised by porous and fragile bones. A report published reveals osteoporosis affects about 1.2 million Australians and there are an additional 5.4 million who have a low bone density。Department of Health statistics show that the total health expenditure for osteoporosis in 2004-05 was $304 million.
Professor Peter Ebeling, the medical director of Osteoporosis Australia says there is a lot of room for improvement and prevention is the key.
Eat a calcium-rich diet
Calcium is a micronutrient that contributes to the growth, strength and density of bones. Good food sources are: skim milk; fish with bones; natural yoghurt with live cultures; vegetables such as broccoli, bok choi, and watercress; tofu; nuts; oysters; and seaweed. The daily recommended intake for calcium is 1000 milligrams a day.
Get enough vitamin D
Vitamin D helps the body absorb calcium, which helps grow denser, stronger bones. Food sources to aid in the production of vitamin D are fortified milk, eggs, oily fish such as sardines, herring and salmon and their oils. Sunlight is also a great source of vitamin D.
Eat quality protein
Protein stimulates the production of insulin-like growth factor (IGF-1), a hormone responsible for bone and muscle strength, which decreases as we age. The recommended daily intake of protein is 0.75 grams for women and 0.84 grams for men per kilo of body weight. The best sources to aid bone strength are fish, lean pasture-raised meats, poultry, beans, low-fat dairy, eggs.
Get regular exercise
Weight-bearing exercises contribute to strong, healthy bones. About 30 minutes of this type of exercise each day is optimal to help stimulate your bones to keep on rebuilding.
Resources: Hui Li