Bones Bones Bones!
I’ve been invited by Dairy Australia to be a Healthy Bones Action Week Champion which is really exciting and will focus my thoughts on not only making sure that I get enough calcium to support my aging bones but to encourage you to do the same.
Although I’m no saint when it comes to always doing the right thing for my health and body, I do try to eat well on a consistent basis, which includes getting enough dairy products in my diet.
Fit and Fab over 50
So a challenge which encourages us all to be fit and fab now we’re over 50 is right up my alley, so to speak, because the oh-so-fab Lifestyle Fifty tribe is doing all it can to come skidding and whooping into old age, not limping and groaning – right?
Anyway, I’ll be doing the challenge and it would be great if you’d join me and give it a go too 🙂
After the week is up, I’ll be writing a blog post to let you know how I got on – and I’d love to know how you fare during the challenge too, along with any tips and hints you’d like to offer.
When is the challenge?
The action week runs from 1 – 7 August, 2016. You can find out more and register here: Fit, Fab & 50 Challenge.
Win Win Win!
Challenge participants will have the chance to win one of 60 prizes including a Michael Kors designer handbag, Westfield, Blue Illusion and Coles vouchers, Milk & Co and Endota beauty products, a Fitbit fitness tracker and more.
What’s Healthy Bones Action Week really all about?
The action week is really all about encouraging us to look after our bones to live the life we want as we get older.
Many of us think (and talk) more about about how to minimise wrinkles and how not to put on weight as we age, and I bet not many of us talk about eating enough calcium-rich dairy foods to keep our bones strong, do we?
I mean I’ll often ask a girlfriend what she uses on her skin because it looks great, but I’m not likely to say, “Gee you look so upright and strong, what do you do for calcium these days?”
“Healthy Bones Action Week was established by Dairy Australia in 1994 as a health promotion aiming to raise Australian women’s awareness of the importance of their bone health and encourage them to take actions to lower their risk of osteoporosis no matter their life stage.”
What exactly is Osteoporosis?
Osteoporosis is a condition characterised by thin, weak bones, which can lead to fractures of the spine, hip, wrist or other bones. It is apparently, one of the least-discussed, under-diagnosed and under-treated diseases in Australia, yet according to research poor bone health affects 2 in 3 Australians over 50 years.
Three simple steps to protect your bones
Healthy Bones Action Week is an great time to remember that osteoporosis is largely preventable by taking three simple steps to protect your bones and overall health:
- Increase your daily calcium intake through dairy foods including milk, cheese and yoghurt. (Check out how much you should be getting and the recommended portion sizes in this post: Are you getting enough?)
- Going for a walk or committing to some new form of regular exercise, in particular weight bearing exercise.
- Spending time outdoors to get more vitamin D from safe sun exposure (with an accent on safe).
More inspiration and help during the challenge
At the Fit, Fab & 50 Challenge site you’ll find ideas and inspiration from other women too, and by signing up for the Challenge you’ll receive a helpful daily newsletter with exercise, nutrition, mindfulness, cooking and lifestyle tips. There’ll also be nutrition tips from dietitian Karen Inge, recipes and food tips from TV personality Lyndey Milan and fashion tips from designer Lisa Barron.
Why do it?
Here’s why …
Bone Health – Facts and Figures provided by Dairy Australia
- Most women over 50 years don’t know that the recommended daily serves for the dairy food group increases (at age 50) from 2.5 to 4 serves a day.
- 91.2% of women aged 51-70 years fail to meet their daily calcium requirements increasing their risk of developing osteoporosis and suffering fractures, which can cause chronic pain, disability, loss of independence and even premature death.
- Osteoporosis is a largely preventable condition. Changes in certain lifestyle factors, management of established osteoporosis through anti-resorptive therapy, and fall prevention programs can help reduce its impact on Australians.
- Currently 2 in 3 Australians over 50 have osteoporosis or osteopenia, including a growing number of men. This is expected to jump to 6.2 million Australians by 2022.
In 2013 there was 1 fracture every 3.6 minutes in Australia. This equates to 2,765 fractures per week.
- Approximately 1 in 2 women over the age of 60 in Australia will break a bone because of osteoporosis.
- 71% of women do not consider their bone health to be a high priority, with only 18% taking regular steps to build strong, healthy bones.
- Bone health is little discussed by women amongst friends and family. According to recent research.
- 85% of women have never had a conversation about bone health or osteoporosis before, or only sporadically discuss these important issues (once every couple of years); and only 22% of women are worried about weakening bones as they grow older, with the majority more concerned about external signs of ageing such as wrinkles or sagging skin.
You can sign up for the Healthy Bones Week Challenge Here.
Disclaimer: As always – this post and other articles pertaining to health on Lifestyle Fifty are intended as helpful inspiration only. We are all different, and we all have different opinions and dietary needs. Before you change your diet or exercise regime don’t just listen to me, but consult a health professional or dietitian first.
But if you’re like me and love dairy products and they agree with you, then it would be great if you’d join me and take the challenge – Why not let me know in the comments and then we can connect during the week on Facebook too.
You don’t need to convince me Jo, I’m already onboard for this one! It makes perfect sense. 🙂
That’s great Kathy! Here’s to old bones being healthy ones 🙂