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  • Q&A with Australian Health Practitioners

    At what age should one start doing something to prevent osteoporosis?

    Related Topic
    Osteoporosis & Bone Health
    Hi, can somone please tell me at what age one should start  doing something to prevent osteoporosis? Also what are the risk factors and at what age does osteoporosis set in?

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  • Courtney Bates

    Dietitian, Nutritionist

    Courtney is an Accredited Practising Dietitian (APD), Accredited Nutritionist (AN) and member of the Dietitians Australia. She runs her own online practice Healthy Bods Nutrition. … View Profile

    Great questions! We should start ‘preventing’ osteoporosis from very early on in our lives. Peak bone mass is the point in our life where our bones are strongest. This usually occurs at the age of 18 in women, and 20 in men. This is why our childhood and teenage years are so important for laying down the foundations for strong, healthy bones. Once we reach our peak bone mass, our bone strength gradually begins to decline. 

    How to prevent osteoporosis? Eat a healthy diet ensuring adequate calcium, get vitamin D from sunshine and do regular physical activity.

    What are the risk factors for osteoporosis? Factors increasing your risk of osteoporosis include age, if you're female, inadequate calcium and vitamin D, smoking, high alcohol consumption and genetics.

    What age does osteoporosis set in? 1 in 2 women and 1 in 3 men over 60 years will have an osteoporotic fracture. Women are at a greater risk due to reduced oestrogen levels post menopause causing bone decline.

    If you're concerned whether your diet is adequate in calcium or interested in finding out ways to boost your calcium intake, see an Accredited Practising Dietitian for tailored advice.

    Courtney Dinnerville
    Accredited Practising Dietitian

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    Thanks

    Miss Loretta O'Sullivan-Pippia

    Physiotherapist

    I am a specialist sports physiotherapist with a sub-speciality in adolescents in sport (as awarded bu the Australian College of Physiotherapists in 2007). In addition … View Profile

    There seems to a critical window of opportunity in which to lay down your bone mass during adolescences.  It is important to get:  adequate calcium through diet; some sun exposure for Vit D; weight bearing exercise that includes some plyometrics or jumping activities; and some strength training.  It is also important to maintain a healthy BMI, not too low and not too high.  Adolescents, especially girls, but also boys, are at a higher risk of developing disordered eating and over training/under recovering and this can effect your bone mass.  It seems that small intense bouts of jumping activites (that is a few mins at a time) is very benefitial in making stronger bones, but if you do too much exercise you can actually lose bone mass.  Also, non-weighting exercise such as swimming, is not as effective in building bone mass.

    We ask all our adolescent clients about there diary, especially calicum intake, and about there activity level and what that involves - quite often the adolescents we see do too make activity and too little recovery and/or leave out whole food group and dairy is one of the most common food groups to be cut.  We also give them advise on osteoporosis and refer to dietitains and other health professionals if needed.

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