Do you know our bones are living tissues that constantly break down and replace themselves? Osteoporosis occurs when new bone formation falls short of old bone replacement. In 2022, about 6.2 million Australians over 50 have Osteoporosis, and there have been over 180,000 fractures due to this condition. The risk of Osteoporosis only grows as we age, with women being more susceptible than men. Caucasians and Asians face the highest risk.
Last week, Chung Wah Community Care (Chung Wah CC) engaged Ishar Multicultural Women's Health Service, which conducted a "Healthy Bones" talk at our Balcatta and Willetton Community Hubs. The speakers highlighted that osteoporosis sufferers are prone to fractures, even with minor falls or light pressure. This can result in a lack of independence, chronic pain, and even disability. However, Osteoporosis is preventable. A well-rounded diet with adequate nutrition (like Vitamin D and Calcium) and regular exercise are key to maintaining bone health.
Vitamin D bolsters our body's ability to absorb calcium and enhances bone health in numerous ways. Our bodies can harness Vitamin D from sunshine. The speakers recommended catching a few minutes of sunlight daily in the summer and 2-3 hours weekly during the winter. Vitamin D can also be obtained from foods like salmon, eggs, and mushrooms. If there is a deficiency, you may need to consider supplements. Insufficient Vitamin D can trigger not only Osteoporosis but also heart disease, diabetes, infections, and even cancer.
Dairy products are a primary source of calcium. One serving of calcium equals 1 cup of milk, a small tub of yoghurt, or two slices of cheese. Men and women aged 19-50 need 2.5 servings of calcium daily, while those over 50 require four servings. Other calcium-rich foods include dark green leafy vegetables, canned salmon or sardines with bones, beans, and nuts.
Regular exercise can strengthen bones, slow bone loss, and reduce the risk of falls. Getting at least 30 minutes of daily exercise, such as weight-bearing exercises, jogging, stair climbing, ball games, or even gardening, is also crucial. Participants in the seminar found the information invaluable, applauding the speakers for their helpful advice.
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Chung Wah has been servicing the WA community since 1909, dedicated to improving the quality of life of individuals from diverse backgrounds. Moreover, Chung Wah CC has over 35 years of professional care experience helping seniors and people with disability improve their well-being and better integrate into the community. In 2023, we're promoting our theme, "Embrace, Elevate & Flourish", and build a better community for all.
