Bone Health

Why is bone health important?
Bones that are healthy contain enough minerals, especially calcium, to make them strong and reduce the risk of breaking. If our bones are in poor health, we may develop osteoporosis, a disease in which our bones become thin and brittle due to calcium loss. A person with osteoporosis has a greater risk for bone breaks, especially in the wrist, spine and hip.

Am I at risk for bone loss?
Your risk increases if you:

1. Are over 50
2. Had early menopause (before age 45)
3. Are past menopause
4. Have a family history of osteoporosis
5. Are inactive
6. Are a smoker

How do I reduce my risk for bone loss?

1. Eat healthy. Follow Canada’s Food Guide to get enough important nutrients for bone health.
2. Get enough calcium and vitamin D through your diet and/or supplements.

1. Limit your intake of caffeine to less than four cups of coffee or cola per day.
2. Limit your intake of alcohol to less than two drinks per day.
3. Avoid salted and processed foods.
4. Be active. Canada’s Physical Activity Guide recommends adults should strive to be active for 30 minutes a day at a moderate pace. Weight bearing and muscle strengthening activity is best for keeping bones strong. Walk or dance your way to healthy bones.
5. Quit smoking.

For more information on bone health, visit our Additional Resources section, Osteoporosis Canada, Dietitians of Canada, view the Bone Health Factsheet or call the Project Health phone line at 519-883-2287.

Archive: