Do you take these bones and cherish and look after them for as long as you shall live?

Healthy bones are an important part of our overall health. Without strong bones, we may lose our independence and indeed our ability to participate fully in life!

Bones need sufficient amounts of Calcium, Vitamin D and bone-friendly exercises to remain strong.  The recommended intake of each varies slightly for different age group. For example, an average adult needs 1000 mg of calcium, increasing to 1300 mg for post-menopausal women and men older than 70.

Calcium is the building blocks of bones. Together with smaller quantities of other minerals, it gives our bones structure and strength. When calcium levels drop, it is taken from the bones, causing them to weaken and increasing our risk of osteoporosis (means “holes in the bones”) and the likelihood that we will suffer a fracture and/or heal slowly from one.

Vitamin D helps our body absorb calcium and maintain it at the right levels in the blood. Both nutrients are best obtained naturally, calcium from diet, Vitamin D from appropriate sun exposure. Where this is not possible due to lifestyle or medical reasons, supplements may be required.

 The right type of exercise helps improve and maintain bone density, muscle mass and strength, which in turn reduce fall risk, especially for the elderly. Childhood and the teenage years are the ideal time for building our bones while young adulthood is prime time to work on helping bones reach peak health (bone mass max out at age 30). After age 30, it is crucial to customise and optimize exercise while maintaining the right amounts of calcium and Vitamin D to minimize bone loss. All these measures must be ongoing to have lasting benefits. Osteoporosis Australia is an excellent resource for information on age-appropriate, bone-friendly exercises, ways of maintaining good calcium intake and suitable sun-exposure levels.

A vitamin that has come into more focus in recent years in bone health is Vitamin K, specifically K2. Most of the research has been on post-menopausal women which represent the biggest and most vulnerable group prone to osteoporosis. The ideal source of Vitamin K2 is a diet rich in meat, eggs and dairy, especially fermented products such as yoghurt and cheese (which also have lots of calcium).

Results so far suggest that K2 supplements may slow down rate of bone weakening after menopause and may in fact, increase bone strength and reduce the fracture rate in women with osteoporosis. More research is needed to determine the appropriate dose and also if Vitamin K2 benefits men and younger people. Before taking a Vitamin K supplement, it is best to speak to your doctor or pharmacist as it can interfere with medications such as warfarin and other blood-thinning medicines.

Calcium, Vitamin D and K, regular exercise cannot reverse osteoporosis but are crucial in preventing further deterioration of bone health. Reducing alcohol intake and smoking cessation are also beneficial. So be good to your bones and they will support you for as long as you shall live !