Strong Bones for Life!
It’s never too early - or late - to think about your bones! Learn how everyone in your family can boost their calcium intake to help beat osteoporosis.
What is osteoporosis?
Osteoporosis is a condition that develops over time. Bones lose their mass (also called bone density) and become thin and weak, making them easier to break if you fall. There are no symptoms of osteoporosis and many people may not realize they may have osteoporosis until a bone breaks. Osteoporosis can happen at any age. One in four women over the age of 50 has osteoporosis and at least one in eight men over 50 also has the disease.
What are the risk factors for osteoporosis?
You have a higher chance of developing osteoporosis if you are/have:
- 65 years or older - our bones naturally get thinner as we grow older;
- Underweight - do you weigh less than 125 lbs (57 kg) or are you at least 10 lbs (4.5 kg) lighter now than you were at age 25?; if you answered yes to either question, then you can be at a higher risk for developing osteoporosis;
- Family history of a fracture - this is a major risk especially if your mom had a hip fracture due to osteoporosis;
- Early menopause (menopause before the age of 45) - estrogen actually helps to keep women’s bones healthy; but at menopause, estrogen levels drop which make women lose bone density faster;
- Low calcium intake - calcium is a major mineral in our bones, and is the most important nutrient for reaching maximum bone density, preventing bone loss, and treating osteoporosis;
- Medical conditions – some conditions such as Celiac disease or Crohn’s disease can affect how your body absorbs nutrients.
To see a complete list of risk factors for osteoporosis, visit the Osteoporosis Society of Canada.
If you have any of the risk factors, please talk to your doctor.
Keep your bones strong for life!
It’s never too early – or late – to keep your bones strong and healthy. Here are four things you and your family can do today!
- Get enough calcium. Follow Eating Well with Canada’s Food Guide and enjoy a variety of calcium-rich foods every day.
- For your 1-2 year olds: Remember that they still need the fat and calories from whole (homo) milk and full fat cheese.
- For your 3-8 year olds: Try these kid-friendly tips and calcium-rich recipes.
- For your 9-18 year olds: This is the most critical time for building up as much bone density as possible. The more calcium kids get now, the thicker and stronger their bones will be, and the better their chances of preventing osteoporosis later in life. On average, girls will reach their maximum bone density by age 16; and boys by age 20. That’s why kids in this age group need the most amount of calcium. So, get them hooked on healthy bone-building habits.
- For adults 19-50 years: Choose a calcium supplement wisely if you are not getting enough calcium from food to help maintain your bone density. Practise these 8 ways to keep your bones strong.
- For adults 51+ years: Start taking a vitamin D supplement every day and follow these 10 ways to protect your bones.
- Get enough vitamin D. This vitamin helps your body use and absorb calcium. See which foods contain Vitamin D.
- For everyone between the ages of 1-50: Get at least 200 IU of vitamin D every day. Eating Well withCanada’s Food Guide recommends drinking 2 cups (500 mL) of milk or fortified soy beverage every day to get this amount of vitamin D.
- For adults 51-70 years: In addition to drinking 2 cups (500 mL) of milk or fortified soy beverage, take a daily vitamin D supplement of 400 IU.
- For adults 71+ years: In addition to drinking 2 cups (500 mL) of milk or fortified soy beverage, take a daily vitamin D supplement of 600 IU.
- Keep active! A healthy diet with enough calcium and vitamin D, plus regular physical activity will help you build strong bones and may lower your risk of developing osteoporosis. Canada’s Physical Activity Guide to Healthy Active Living has ideas to get you started.
- Learn more about bone health and osteoporosis with these great resources:
Diabetes Month!
Do you know someone who has diabetes or is making lifestyle changes to prevent the disease? The EatRight Ontario website has many articles and tools to help you learn more about diabetes prevention and management.
New! Do you have a question for EatRight Ontario but are not sure about what to expect when you call? Watch our video, "What's your nutrition question today" to find out what happens when you speak with an EatRight Ontario Registered Dietitian.
The facts: What is diabetes?
When we eat, our bodies change the carbohydrate in food into glucose (a type of sugar), which gets absorbed into our blood. In a healthy body, the pancreas produces a hormone called insulin, which helps take glucose from the blood into our cells and tissues. We can then use glucose for energy.
In diabetes, the process of turning blood glucose into energy doesn’t work properly. With type 1 diabetes, the pancreas stops producing insulin. With type 2 diabetes, the pancreas usually cannot make enough insulin or the cells do not use insulin the right way so that glucose does not enter the cells. When glucose cannot go into our cells, it stays in the blood. This can lead to many health complications over time.
Read more:
Back to Basics – What you need to know about Diabetes, EatRight Ontario
Why should I be worried about diabetes?, EatRight Ontario
Complications, Canadian Diabetes Association
Are you at risk?
Type 2 diabetes is the result of a combination of risk factors – some of which you can’t change and some of which you can have some control over. See this checklist and speak to your doctor about getting tested for diabetes if you have one or more risk factors.
Read more:
Type 2 diabetes: What are the risk factors?, EatRight Ontario
Are you at risk?, Canadian Diabetes Association
Prevention:
You can take charge of your health and help prevent diabetes by making healthy choices, being active and maintaining a healthy weight.
Nutrition
People with diabetes, or who are trying to prevent diabetes, can stay healthy by following Canada’s Food Guide.
Other helpful changes include adding more fibre to your diet, reducing sodium, choosing healthy fats, making smart carbohydrate choices and learning to read food labels.
EatRight Ontario has lots of information to get you started on the right path to healthy eating with diabetes.
New! Want to understand nutrition labelling better and learn how to make healthy choices when looking at packaged foods?
Then watch our five part video series on nutrition labelling. Each short segment covers:
- Episode 1: Introduction to Nutrition Labelling
- Episode 2: Nutrition Facts Table Important Nutrients
- Episode 3: Nutrition Facts Table Five Features
- Episode 4: % Daily Value
- Episode 5: Focus on Carbohydrate – especially helpful for people with diabetes
Menu Planning
Smart meal planning of meals and snacks when you have diabetes can help manage your condition. A Registered Dietitian can help you design a meal plan that fits your lifestyle. Call EatRight Ontario at 1-877-510-510-2 to connect with a Registered Dietitian to get started.
When meal planning, start off with Just the Basics by the Canadian Diabetes Association. Another recommended meal planning approach is called carbohydrate counting. Click here to learn more.
EatRight Ontario has launched My Menu Planner. This is an interactive tool that can help you create a menu that fits your lifestyle. Check out more menu planning resources here.
Read more:
Tips for healthy meal planning with diabetes, EatRight Ontario
Meal planning for people with diabetes: Carbohydrate counting, EatRight Ontario
Just the Basics, Canadian Diabetes Association menu planning tool
Getting Active
Physical activity helps to manage blood glucose levels and can also help you lose weight. If you have diabetes, aim for at least 150 minutes (2.5 hours) of physical activity spread out over the week. Even better – set a goal of 60 minutes (1 hour) of activity each day. If you’re new to physical activity, make sure you speak to your doctor before getting started.
Read more:
Physical activity and type 2 diabetes: Getting started, EatRight Ontario
Physical Activity and Diabetes, Canadian Diabetes Association
Weight Management
Studies have shown that losing even 5-10% of your body weight helps people with diabetes control their blood glucose better. For example, if you are 150 lb (68 kg) this would mean losing about 8-15 lb (4-7 kg).
Weight loss can also help prevent or delay the onset of type 2 diabetes.
An EatRight Ontario Registered Dietitian can provide you with weight loss tips. Call 1-877-510-5102 and ask your weight loss question. You can also send an email.
Read more:
Healthy Weight/Weight Management FAQs, EatRight Ontario
Weight Control Strategies that Work, EatRight Ontario
Attend a Diabetes Education Centre to learn more
Ask your doctor for a referral to a diabetes education centre. A diabetes education centre offers group classes and individual appointments free of charge for people with diabetes or who are working to prevent it. You can meet with health professionals like Registered Dietitians and Registered Nurses who can help you learn more about managing diabetes. Click here to learn more.
To find a diabetes education centre in your area, call EatRight Ontario at 1-877-510-510-2 and speak to a Registered Dietitian about the diabetes services available in your neighbourhood.
For more information:
There are many resources available to help you learn more about diabetes prevention and management.
For helpful cookbooks, websites and support groups: Resources for Diabetes Prevention and Management, EatRight Ontario
For FAQs, articles, menu planning and videos: Diabetes Prevention topic page, EatRight Ontario
See also the Canadian Diabetes Association website for everything you need to know about diabetes from diagnosis to management.