More than half of all Australians over 60 are at increased risk of developing osteoporosis. This debilitating condition produces brittle bone structures that increase a person’s likelihood of a fracture tenfold. In fact, experts are predicting that by the year 2033, osteoporosis will cause one of these fractures in the nation every 30 seconds. This alarming statistic underscores the critical need to prioritize bone health, particularly starting from childhood and continuing through adolescence and into adulthood.
Chris Maher, a researcher in the area of musculoskeletal health at the University of Sydney, Aus. He stresses that falls will commonly result in fractures in people with compromised bone quality. He’s well aware of the reasons that older adults may avoid exercise—safety fears, for one thing. He cautions that we can’t forget the value of physical activity done properly. “The prevailing wisdom is if you want to make your bones stronger, you have to work hard,” Maher states.
Public awareness of the importance of bone health is at an all-time high. People need to be educated on what builds healthy bones and how their choices affect their bone health.
The Importance of Early Intervention
Throughout adolescence, bones experience intense growth as individuals achieve peak bone mass between the ages of 20 and 30 years old. This vital time is a golden opportunity for everyone to lay down the best possible bone bank from which to draw skeletal dividends throughout life. David Scott from Deakin University warns that many children lead sedentary lifestyles, which could hinder their bone bank balance as they transition into adulthood.
To counteract this trend, parents and caregivers are urged to get kids up and moving. The good news is that research shows certain types of exercises can strengthen our bones. For instance, a study found that hopping on one leg for 12 months significantly increased bone density in the hopping leg.
The Australian dietary guidelines recommend that the average adult consume at least 3 servings of dairy daily. Women aged 51 and older should aim to increase their consumption to four servings per day. Calcium intake is essential for bone health, with adults needing 1000 milligrams per day and those over 50 requiring 1300 milligrams.
The Role of Vitamin D and Nutrition
That’s because vitamin D is critical for ensuring proper and healthy bones. One in four Australians are deficient in this essential nutrient due to insufficient sun exposure. For most people, simple vitamin D supplements of 800–1000 IU per day will be enough,” says Susan Davis, an endocrinologist at Monash University. Beyond this, Cosgrove cautions that some people will require much larger doses to achieve therapeutic levels. “We see people who are profoundly deficient and people on high doses who are on too much,” Davis explains.
While vitamin D has received a lot of attention lately, adequate protein intake is extremely important for older adults’ bone and muscle strength as well. Nutritional experts recommend eating 1.0 to 1.2 grams of protein per kilogram of body weight per day. Collectively, this intake contributes to improved health overall and a reduced risk of decline with aging.
Additionally, as women enter menopause, their bone density may decrease rapidly. Science tells us that women’s bone and muscle health reaches its max around age 30, and then starts a downward trajectory that it never recovers from. Thus, proactive measures adopt a necessity for women to preserve their bone structure as they age.
Exercise: A Key Factor in Bone Health
To effectively enhance balance in older adults, experts suggest a variety of exercises. This simple practice cuts down on the incidence of falls and subsequent fractures. Activities like tai chi, dancing, and gardening increase your social connectedness and strengthen your body. They improve your overall balance and stability.
University Professor Chris Maher cited regular exercise as key to bone health in aging populations. He admits that the fear of injury can be intimidating for people to exercise, but being active is important. Incorporating enjoyable, safe, and appropriate forms of physical activity can make a huge positive impact without the potential dangers.
Osteoporosis and osteopenia are most prevalent in women aged 75 and over. Experts are sounding the alarm that if we don’t take action today, our future will be dire. “We might have this tsunami of osteoporosis facing us 30 to 40 years down the line,” cautions David Scott.
