World Osteoporosis Day is a globally recognized event held on October 20th each year. Its primary purpose is to raise awareness about osteoporosis and promote bone health.
Osteoporosis is a medical condition where the bones become weakened and more susceptible to fractures. Building and maintaining bone health naturally involves adopting a healthy lifestyle that includes proper nutrition, regular physical activity, and other healthy habits that promote strong bones.
At Crown St Medical Centre, our Surry Hills GPs and Doctors recognise the importance of prevention and early detection and by raising awareness on osteoporosis, we hope to prevent fractures and improve quality of life.
Our Surry Hills doctors have outlined some steps you can follow to prevent osteoporosis.
- Dietary Calcium: Ensure your diet includes calcium-rich foods, such as dairy products (or dairy alternatives like fortified almond or soy milk), leafy green vegetables (e.g., kale, broccoli), and fortified foods. Aim for the recommended daily calcium intake based on your age and gender. This is required for building bone mass.
- Ensure adequate Vitamin D intake: Vitamin D is required for calcium absorption into bones. Vitamin D is acquired through sun exposure where inactive Vitamin D is converted into active Vitamin D. Vitamin D is also present in certain foods like fatty fish, fortified cereals, and egg yolks.
- Magnesium: Magnesium is another mineral important for bone health. Consume magnesium-rich foods like nuts, seeds, whole grains, and green leafy vegetables.
- Protein: Adequate protein intake is essential for bone health. Include lean sources of protein, such as poultry, fish, beans, and tofu, in your diet.
- Limit Soda and Caffeine: High consumption of soda and caffeine can lead to calcium loss. Try to limit these beverages in your diet.
- Quit Smoking: Smoking can negatively impact bone health. Quitting smoking is beneficial for overall health, including your bones.
- Limit Alcohol: Excessive alcohol consumption can weaken bones. If you consume alcohol, do so in moderation.
- Regular Exercise: Weight-bearing and resistance exercises, such as walking, jogging, weightlifting, and yoga, can help improve bone density. Aim for at least 150 minutes of moderate-intensity exercise per week. Our Surry Hills physiotherapist, Peter can help with an exercise plan to help build bone strength.
- Balance and Coordination: Activities that improve balance and coordination can reduce the risk of falls and fractures. Consider practices like tai chi or balance exercises.
- Maintain a Healthy Body Weight: Being underweight can increase the risk of osteoporosis. Maintain a healthy body weight through a balanced diet and regular exercise. Our Surry Hills dietitian, Claudia can assist you with achieving your weight goals and ensure your diet is well balanced.
- Adequate Protein: Protein is essential for building and repairing bones. Ensure you consume enough protein in your diet from sources like lean meat, poultry, fish, beans, and dairy products.
- Supplements: In some cases, dietary supplements may be necessary to ensure you get enough calcium and vitamin D. Speak to one of our doctors before taking supplements.
- Regular Health Checkups: Our Surry Hills Medical Centre team can arrange a blood test and/or bone density study to monitor your bone health and ensure there are no concerns.
- Stress Management: Chronic stress can have a negative impact on overall health, including bone health. Practice stress-reduction techniques like meditation, yoga, or mindfulness. Our Surry Hills clinical psychology team can help improve your mental health and reduce stress.
- Adequate Sleep: Getting enough sleep is crucial for overall health, including the body’s ability to repair and maintain bones. If you have any concerns regarding sleep, speak to one of our Surry Hills GPs.
- Limit Salt Intake: High salt intake can lead to calcium loss in the urine. Reducing salt consumption is beneficial for bone health.
Remember that bone health is a lifelong process, and it’s never too early or too late to start taking steps to support it. A balanced diet and an active lifestyle are your best natural allies in maintaining strong bones. Our Surry Hills Medical centre team can provide guidance and recommendations to improve your bone health and prevent injuries.
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