5 steps to strong bones

bones close-up view

It is never too early to start thinking about your bone health. Bones are living, growing tissues and are continually broken down and rebuilt, however there is a silent disease affecting the lives of Australians and causing injuries due to weak bones. This disease is called osteoporosis and it makes strong bones brittle causing them to break after a minor bump or fall. In Australia osteoporosis affects one in two women over the age of 50 with women affected two times more often than men due to the hormonal changes from menopause.


Bones are living growing tissues that are constantly remodeling in response to the stresses and strains placed on them during our daily activities. They become weak when they lose minerals, particularly calcium and are less able to regenerate their strength. Osteoporosis increases the risk of breaking a bone. In a woman’s lifetime half will go on to have a broken bone of the hip, wrist or spine.


The good news is that there are 3 vital steps you can take to prevent bone loss, improve bone strength or delay the onset of osteoporosis:

      • Eat a diet rich in calcium
        Almost 99% of the body’s calcium is found in bones and it combines with other minerals to form hard crystals to give bones structure and strength. To increase calcium in your diet eat foods such as dairy, green leafy vegetables and canned fish containing bones which have high amounts of calcium.


      • Ensure your Vitamin D level is in the healthy range
        Vitamin D supports bone growth and helps to absorb calcium into the bones. The main source of vitamin D is through sunlight exposure when our skin is exposed to ultraviolet B light. Just a few minutes of skin exposure to sunlight will increase your Vitamin D levels. You can also get vitamin D by taking supplements. This is a good way to get vitamin D if you can’t get enough sunlight, or if you’re worried about exposing your skin.


    • Undertake regular weight bearing exercises to strengthen bones
      Regular exercise that is weight bearing such as walking or weight training helps our bones to become stronger. The extra strain of weight bearing exercises causes the bones to remodel and increases the bone mineral density and bone quality to prevent bony injuries.


    Osteoporosis can easily cause a broken bone due to a minor bump or fall. If this has happened to you and you have ongoing pain, swelling deformity, bruising or if you are unable to use the limb call My Emergency Dr today for an immediate assessment and expert medical advice. We will arrange the treatment you need and help you avoid a long Emergency department queue. Download our App for immediate consultation now!