This past summer, St. Peter's Hospital hosted a presentation on the prevention of Osteoporosis. The lecture "Healthy Bones, Healthy Aging" was given by Dr. Alexandra Papaioannou, Professor of Medicine, McMaster University CIHR/Eli-Lilly Chair, Osteoporosis and Fracture Prevention Geriatrician, Hamilton Health Sciences.
Here are some highlights from the presentation:
What is osteoporosis?
Osteoporosis literally means “porous bones”. Bone is a living tissue. Old bone is constantly being removed and then replaced by new bone. As you get older, more bone is removed than is replaced by new bone. If you have osteoporosis you lose bone faster. Your bones become thinner and weaker causing them to break or fracture more easily. The bones that are most likely to break are in your hip, spine, rib and wrist.
• About 1.4 million Canadians have osteoporosis
• About 2 million more Canadians are at risk for getting osteoporosis
• 1 in 4 women over the age of 50 has osteoporosis
• 1 in 8 men over the age of 50 has osteoporosis
Maintaining Bone Health
There are three main ways to keep your bones healthy*:
1. Eat a variety of healthy and calcium rich foods
Calcium is important because it helps keep your bones strong. If your body does not absorb enough calcium from the foods that you eat, your body will take calcium out of your bones to get the amount it needs. This can cause you to lose bone. The Osteoporosis Society of Canada recommends that people over 50 years old should get 1500 mg of calcium every day. If you do not get enough calcium from food, you may
need to take a supplement.
2. Take vitamin D
Vitamin D helps your body absorb calcium. Our diets don’t usually provide enough vitamin D. Adults over 50 years of age should take a supplement of 800-1000 IU (international units) of vitamin D every day.
3. Stay active and get regular exercise
Keeping active helps to build stronger bones. You should do some weight bearing activities every day.
Types of activities you should do: walking, dancing, bowling, fitness classes, and household chores.
*Consult your family physician for more information about what is best for you and your health.
.jpg)
