Abstract: Women are particularly prone to bone loss and bone fractures later in life. Lifestyle factors including a healthy diet, dietary supplements including calcium, magnesium, manganese, zinc, vitamins C and D, and folic acid along with exercise may be all you need to maintain good bone health.
KEYWORDS: ExtraBonecare+, osteoporosis, bone density, bone loss, nutrition, supplements
When it comes to bone health, experts recommend vitamins and minerals including calcium, magnesium, zinc, vitamins C and D, and folic acid, along with lifelong physical activity and a healthy diet.
Derived through food and supplements, these nutrients are essential for building bones throughout the growing years and for maintaining them throughout life, and well into old age. Findings from the 2004 Women’s Health Initiative report [1] stated that few people get enough of the nutrients they require for healthy bones. The typical teen drinks more sweet drinks than milk and the typical woman worries more about her weight than her calcium intake.
People generally gain bone mass up until 30 years of age. After that, bone loss (resorption) occurs at a greater rate than bone formation (mineralisation). Women are particularly vulnerable to bone loss due to pregnancy, breastfeeding and menopause.
During pregnancy and breastfeeding, the mother’s nutrient demand increases dramatically. [2] If mothers do not consume a sufficient amount of nutrients during these times, they are at risk of becoming nutrient deficient, which may take its toll on the health of both mother and child.
During and after menopause, bone loss increases substantially, [3] with post-menopausal women at a higher risk for osteoporosis, characterised by fragile, easily-broken bones.
In taking supplements in combination with a healthy diet, post-menopausal women have been found to have lower than expected hip fracture rates. This included women over the age of 60. [4]
If your dietary intake is sufficient, you may not require supplements. But, if you think your dietary intake may be inadequate, the use of supplements could help ensure that you have strong, healthy bones and ongoing mobility and independence well into the future.
However, a healthy diet and nutrient supplements are not the whole prevention package - the following lifestyle factors are also important:
•Stay physically active. Weight-bearing exercises, such as walking, running, weight-lifting and stair-climbing, are beneficial for good bone health in people of all ages. Exercises that improve balance, such as dance and tai chi, might also help prevent falls in older people. Children need at least 60 minutes and adults at least 30 minutes of daily activity.
•Don't smoke. Lifelong smokers have more fragile bones, along with other health problems.
•Fall-proof your home. Especially if you are elderly or know your bones are fragile. Get rid of small rugs, use brighter light bulbs, use bath mats and install grab bars in the bathroom. You should also invest in good non-slip shoes and regular eye examinations.
•Talk to your doctor about bone health. If you are a woman older than 65 or if you have broken any of your bones after the age of 50, they may be best able to advise on how to improve and maintain better bone health.
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Manufactured in Australia, ExtraBonecare+ is a comprehensive source of quality nutrients containing more readily soluble and absorbable forms of calcium, magnesium, manganese, zinc, vitamins C and D, and folic acid: nutrients required for healthy bones. Scientifically formulated, ExtraBonecare+ will nutritionally assist you in maintaining stronger and healthier bones for a longer life.
1. Anderson GL, Limacher M, Assaf AR, Bassford T, Beresford SA, Black H, Bonds D, Brunner R, Brzyski R, Caan B et al: Effects of conjugated equine estrogen in postmenopausal women with hysterectomy: the Women's Health Initiative randomized controlled trial. JAMA 2004, 291(14):1701-1712.
2. Cooper C, Harvey N, Javaid K, Hanson M, Dennison E: Growth and bone development. Nestle Nutr Workshop Ser Pediatr Program 2008, 61:53-68.
3. Seeman E: Structural basis of growth-related gain and age-related loss of bone strength. Rheumatology (Oxford) 2008, 47 Suppl 4:iv2-8.
4. Jackson RD, Shidham S: The role of hormone therapy and calcium plus vitamin D for reduction of bone loss and risk for fractures: lessons learned from the Women's Health Initiative. Curr Osteoporos Rep 2007, 5(4):153-159.
