Osteoporosis - Reduce Your Risk

Osteoporosis is a chronic condition defined by low bone mineral density, which results in the bone structure deteriorating. Bones start to lose minerals such as calcium and become fragile.  This leads to an overall weaking of the skeleton, thereby increasing the risk of fractures and breakages.


Osteopenia is a condition where the bone mineral density values are lower than normal range, however not low enough to be diagnosed with osteoporosis. However, Osteopenia can progress to Osteoporosis.


In 2022, it was estimated that 3.4% of Australians were living with either osteopenia or osteoporosis. 29% of falls were linked to low bone mineral density and osteoporosis accounted for 1.4% of all deaths. When a fracture occurs due to osteoporosis, this can result in chronic pain, reduced independence and premature death. 


Reduced bone mass is commonly found in:

  • women after menopause
  • older people
  • lifestyle/dietary factors such as: smoking, excessive alcohol intake, and sedentary lifestyle
  • low vitamin D levels
  • long term corticosteroid use
  • Individuals living with some disabilities: people with schizophrenia, people taking certain anti-epileptic medications, people with down syndrome, people with reduced/nil mobility


Diagnosis

Osteoporosis diagnoses requires bone mineral density testing. A DXA (dual energy x-ray absorptiometry) scan is used to gauge a person’s bone mineral density and therefore assess their risk of fractures.


Osteoporosis management

Prevention and treatment of osteoporosis includes maintaining bone density and reducing overall fracture risk. Interventions may include:

  • optimising calcium intake: increase calcium rich foods and calcium supplements if recommended 
  • vit D supplementation (if recommended)
  • limiting alcohol/caffeine intake and avoid smoking
  • weight bearing exercise (if able)
  • speak to your General Practitioner regarding medications to reduce the risk of broken bones.
  • fall reduction strategies e.g.  home modifications and addressing vision if applicable


Dietetics involvement

Improving calcium intake is a primary focus for managing low bone mineral density. The recommended daily calcium intakes are:

  • 500mg daily for children 1-3 years of age
  • 700mg daily for children 4-8 years of age
  • 1000mg daily for children 9-11 years of age
  • 1300mg daily for teenagers 12-18 years of age
  • 1000mg daily for adults >19 years of age
  • 1300mg daily for women >50 years of age
  • 1300mg daily for men >70 years of age


HIGH CALCIUM FOODS

FOOD/DRINK - CALCIUM AMOUNT (in mg)

Cows milk - 240mg per 200ml

Fortified plant milks - 240mg per 200ml

Dairy Yoghurt - 200mg per 150ml

Cheese - 120-240mg per 30g of cheese (hard cheese, soft cheese, feta, mozzarella)

Calcium fortified cereals - 200mg per cup

Bok choy - 84mg per ½ cup

Broccoli - 110mg per 120g (raw amount)

Tofu - 126mg per 120g

Eggs - 27mg per egg

Tuna/salmon with edible bones - 200mg per 90g (small tin)

Sardines - 240mg per 60g of sardines in oil (canned)

Chickpeas - 99mg per 200g (cooked amount)

Almonds - 75mg per 30g of almonds

Oranges - 60mg per 150g

Dried figs - 96mg per 60g


If you are unsure if you are reaching your calcium targets, please consult with an Accredited Practising Dietitian. 

Diabetes (Type 1, Type 2, or gestational)

Cardiovascular conditions such as high blood pressure or high cholesterol

Gastrointestinal issues like IBS, IBD, coeliac disease, and reflux

Food allergies, intolerances, and elimination diets

Chronic kidney disease, liver disease, or cancer

Neurological and degenerative conditions like Parkinson’s or MS

References

Healthy Bones Australia, Calcium & Bone Health, https://healthybonesaustralia.org.au/your-bone-health/calcium/

Australian Institute of Health and Welfare, Osteoporosis and minimal trauma fractures, https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis\

Queensland Government, Bone density and osteoporosis, https://www.qld.gov.au/health/conditions/screening/bones

British Journal of General Practice 2022; 72 (716): 100 101. DOI: https://doi.org/10.3399/bjgp22X718553

Geijer et al. (2014) Bone mineral density in adults with Down syndrome, intellectual disability, and nondisabled adults Am J Intellect Dev Disabil. 2014 Mar;119(2):107-14.

Stubbs et al. (2014) A meta-analysis of prevalence estimates and moderators of low bone mass in people with schizophrenia. Acta Psychiatr Scand . 2014 Dec;130(6):470-86

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Eating Late? Totally Fine Sometimes


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Ashleigh Robinson

Accredited Practising Dietitian | Accredited Nutritionist | Qualified Chef

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