Osteoporosis and Sun

…your hip bones connected to your sunshine bone…

Osteoporosis affects more than 2 million Australians and is expected to increase to more than 3 million by 2012 according to Osteoporosis Australia. Keeping your bones healthy is something we generally associate with aged care facilities and walking frames. But we can do much to address bone health now.

Risk factors of lifestyle include smoking, excessive alcohol consumption, poor nutrition, lack of sunlight, lack of physical activity over many years and being underweight.

Medical risk factors include a family history, rheumatoid arthritis, long term use of corticosteroids like asthma medication, over active thyroid, chronic gut conditions, liver or kidney disease, amenorrhea.

Calcium is a by-word for bone health. It is important to the strength of bone and is easily acquired via diet. Supplementation may be useful but check with a GP first.

Hormones also play a part in bone health. For women a decrease in oestrogen levels and can increase the loss of minerals from bone.  With a loss of about 1-5% per year after menopause. So build it up before the loss and you will be a much better position.

Vitamin D is also a essential part of bone strength. It is possible to get it from diet but not in sufficient quantity. However, sunlight is on the skin is the most effective way of producing adequate vitamin D. We need the vitamin D to regulate calcium. There is quite a bit of confusion about how much sun is needed.

Osteoporosis Australia suggests “a person needs to expose their hands, face and arms (around 15% of body surface) to sunlight for about 6 - 8 minutes, 4 - 6 times per week (before 10am or after 2pm Standard Time in summer, for moderately fair people).” The Jean Hailes Foundation recommends 10 minutes in summer, 15-20 minutes in spring and autumn and 30 minutes in winter outside peak UV times (10-2pm or 11-3pm daylight savings time). There is no need for sunscreen as the exposure is short and it will interfere with the body’s ability to manufacture vitamin D.

“Older people need exposure to sunlight 5-6 times a week. Dark skinned people need longer exposure times of around 15 minutes. Exposure to sunlight between 10 am and 2 pm in the summer months (11am- 3pm in daylight saving) is not advised or recommended, due to the cancerous effects of sunlight at that time. This outweighs any possible benefits from vitamin D production.” From the Osteoporosis Australia website.

Exercise is an important part of bone health however, stay posted for more information on this.