by clicking the arrows at the side of the page, or by using the toolbar.
by clicking anywhere on the page.
by dragging the page around when zoomed in.
by clicking anywhere on the page when zoomed in.
web sites or send emails by clicking on hyperlinks.
Email this page to a friend
Search this issue
Index - jump to page or section
Archive - view past issues
Active Retirees : Active Retirees Oct-Nov
HEALTH 36 | www.probussouthpacific.org maintain bone density and have fun at the same time,” says Peta McMillan, health and fitness coordinator at the YMCA. Eat up Calcium is essential for building and maintaining bone, with 99 per cent of the body’s calcium found in the bones. Yet the body can’t make calcium, so it must be obtained through the diet. “You need to consume enough calcium to top up the mineral content in your bones. Calcium is leeched out of your bones through the body’s natural processes,” warns accredited practising dietitian Margaret Hays. She calls this your ‘bone bank’. “You need to offset the withdrawals your body is making from the bone bank by making enough deposits through eating calcium-rich foods.” According to Osteoporosis Australia, less than half of all Australian adults get their daily recommended intake of calcium. Hays recommends low-fat dairy products as a rich form of calcium. Anyone older than 50 requires 1200mg of calcium each day, which is equivalent to the calcium provided by 200g of low-fat yoghurt, 250ml of skim milk and 40g of cheese. Tinned salmon and sardines with small, edible bones are on par with the calcium levels in dairy products. For example, a 100g serving of sardines contains slightly more calcium than a 250ml glass of milk. Coffee, salt, alcohol and soft drink, on the other hand, are bad for bones. “They increase the release of calcium from the bones,” says Hays, which means they result in extra withdrawals from your bone bank. Eating well and exercising, as well as minimising the behaviours that are detrimental to your bones, are the best ways to help keep your bones strong and ward off osteoporosis. “It is never too late to do something to prevent osteoporosis, even if a fracture has already occurred,” Professor Ebeling says. “Something can always be done to improve bone health.” •• Our panel of experts shares its top tips for maintaining bone health. 1 Stay active with a range of exercises. Belinda Beck, exercise physiologist 2 Watch your bone bank balance. Top it up with 1200mg of calcium a day and minimise withdrawals by reducing your caffeine and alcohol intake. Margaret Hays, accredited practising dietitian 3 Get adequate amounts of vitamin D. For Australians, the main source of vitamin D is from exposure to sunlight, and about 10 minutes every day in the morning or late afternoon should do it. Osteoporosis Australia 4 Quit smoking. Dr Sonia Davison, endocrinologist 5 Men should also include bone health checks in routine check-ups. Professor Peter Ebeling, Medical Director, Osteoporosis Australia 6 A combination of cardiovascular and strength exercise classes helps slow the loss of muscle mass and maintain bone density. Peta McMillan, health and fitness coordinator, YMCA Caringbah Health Club TOP tips You need to offset the withdrawals your body is making from the bone bank by eating calcium-rich foods.
Active Retirees Aug-Sept
Active Retirees Dec-Jan 2012