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Bone Appètit: Diet and Osteoporosis

Much like the rest of our body, bones are constantly being broken down and rebuilt. Osteoporosis occurs when bones lose important minerals such as calcium too quickly for the body to replace them. When this happens, the bones become less dense and little holes form. Over time, these tiny holes can become bigger, and the outer layer of our bones becomes thinner. This weakens the bone and causes them to become spongey, significantly increasing the risk of bone fractures.


There are many different factors that can influence the risk of osteoporosis including, diet, exercise, smoking, alcohol intake, age, menopause, and some medical conditions such as thyroid disease, rheumatoid arthritis, chronic liver and kidney disease, and irritable bowel diseases. For this reason, our diet is very important in the prevention and management of osteoporosis. Let’s find out more from our Dietitians.


Diet and Osteoporosis Dietitians on Bone density and nutrition

Osteoporosis is a bone condition

Most people reach peak bone density at around age 25.


This density will usually last for around 10 years and then we see a gradual decline as we age. This decline, to an extent, is a normal part of the aging process, however, if the decline happens too rapidly or becomes too severe bones can become osteoporotic.


As a result, it is important we start thinking about bone health and how we can use diet and lifestyle factors to strengthen and maintain our bones long before we reach old age.


Weakened bones increase the risk of falls, and as the bones are weakened this risk of bone fractures is significantly increased. This can lead to ongoing pain and reduction in mobility and independence.


Osteoporosis is a bone condition that affects approximately 20% of Australians over the age of 75. In many cases the condition is preventable, so awareness about osteoporosis is important.


The condition can affect people of all ages, though it is most commonly seen in those aged over 75 years. The condition is also most commonly seen in women, with approximately 29% of Australian women over 75 years affected compared to approximately 10% of men aged over 75.


Osteoporosis affects older Australians but is preventable

Some medications can increase your risk of osteoporosis

This increased risk is often due to the medications impacting the body's ability to absorb calcium and/or increasing the speed at which calcium is removed from the bones making it harder for the body to replenish and keep bone calcium levels where they need to be.

The medications that increase the risk of osteoporosis include proton pump inhibitors (PPIs), selective serotonin receptor inhibitors (SSRIs), thiazolidinediones (TZDs), anticonvulsants, medroxyprogesterone acetate (MPA), hormone deprivation therapy, calcineurin inhibitors, chemotherapies, and anticoagulants.


Always speak to your doctor if you have any questions or concerns about your medications.


Diet is especially important in the prevention of osteoporosis

Two key nutrients are involved in the prevention and management of osteoporosis, calcium and vitamin D.


Calcium

Calcium is a major component of our bones, with around 98% of the body's calcium being stored in our bones. However, calcium is also an important part of many other functions in our body including muscle function, blood clotting, and assisting in regulating our nervous system.


Our bodies cannot make calcium, so we have to get it from our diet. When our diets lack calcium, our bodies will start to take the stored calcium out of our bones to use for all the other important things we use calcium for. If this continues to happen, and enough calcium is removed from the bones without being replaced, the bones can become weak and brittle, eventually leading to osteoporosis.


Vitamin D

Vitamin D is also important because it helps the body absorb calcium from our foods. We get most of our vitamin D from the sun, but we also get some from our diets. Without adequate vitamin D the body is unable to transport enough calcium into our bones to keep them strong and healthy.


Diet is  important in the prevention of osteoporosis

Preventing Osteoporosis

To prevent osteoporosis, it is recommended to meet your required amounts of calcium and vitamin D every day.


Calcium comes from dairy foods like milk, yoghurt, and cheese, as well as fortified soy, nuts, seeds, dark green vegetables, and fortified orange juice just to name a few examples.


Vitamin D comes from sun exposure, but be sure to not spend too long in the sun as this will not boost your vitamin D levels any further but will increase your risk of sunburn and skin cancers. From our diet we can get vitamin D from fatty fish, eggs, fortified cereals, and fortified milks.


An Accredited Practising Dietitian (like ours!) can help you work out what your individual calcium and vitamin D needs are and tailor your diet to meet these requirements.


A Dietitian can also help you decide if supplementation is necessary for you too. For some, supplementation may be more harmful than good, so always reach out to your Doctor and Dietitian before commencing supplementation.


Read more about how to nurturing healthy bones in growing children, for a lifetime of strength here.


Help and support for Osteoporosis

There are a number of health care professionals involved in the prevention and management of osteoporosis.


A Physiotherapist can provide a tailored exercise program aimed at strengthening bones and muscle. They can also work with you to increase balance and coordination to further reduce the risk of a fall or a fall with significant injury.




An Occupational Therapist can help you to find tools and develop strategies to reduce the risk of falls. This could be through having supports such as rails or walking aids, or by helping you manage general day-to-day tasks safely.


An Accredited Practising Dietitian can help you increase the levels of calcium and vitamin D in your diet. They may also look at other nutrients like protein, which can help with muscle strength to further prevent the risk of falls. A Dietitian can also discuss which supplements, if any, would be of most benefit to you. If you or someone you know requires assistance in preventing or managing osteoporosis, reach out to one of our OSCAR Care Group Accredited Practising Dietitians for help.




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