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Bones are for life! Learning Objectives • I know that I must put ‘bone in the bank’ now to prevent getting osteoporosis and broken bones in later life. • I know that I can protect my bones by eating a balanced diet, and doing weightbearing exercise. Why do we need our bones? • As a framework for our bodies. • To protect vital organs such as the heart and lungs. • If we didn’t have bones we might look like this! Which animal is this? A rabbit! Which animal is this? A cat! Are our bones alive or dead? Alive! • They continue to grow until we are about 18 years old. • We have until we are about 25 years old to make our bones really strong. Put your bone in the bank now! Bone Mass/Density Getting to your peak bone mass Age-related bone loss Men Women 0 10 20 30 40 Age (years) Ref.Compston J.E. Clinical Endocrinol 1990 50 60 70 Healthy Bone Osteoporotic bone If you don’t look after your bones they could look like this! You need to eat a balanced diet to build strong bones. What is a balanced diet? Why is calcium important? • Calcium is vital for strong bones and teeth. • Our bodies contain about 1kg of calcium and 99% of it is found in our bones and teeth. • Most people should be able to get enough calcium through healthy eating. Which foods are calcium rich? • Dairy products such as milk, yoghurt and cheese. • Green leafy vegetables such as curly kale. • Bony fish such as sardines and pilchards. • Dried fruit such as apricots and currants. Why do we need Vitamin D? • We need vitamin D to help our bodies to absorb calcium. • The best source is sunlight. • You should be able to get enough vitamin D through diet and by enjoying an active, outdoor lifestyle during the summer months. Don’t forget to be safe in the sun! • Vitamin D can also be obtained from a small number of foods in our diet. Which foods are rich in Vitamin D? • Oily fish such as sardines, mackerel and pilchards. Don’t forget to eat the bones in tinned fish! • Egg yolk • Margarine • Breakfast cereals Healthy Eating Tips • Eat fruit and vegetables, at least 5 portions a day. • Eat fish and remember to mash the bones into tinned fish such as sardines. • Don’t skip breakfast, it kick starts the day! Weight-bearing exercise builds strong bones. Put bone in the bank, now! • During childhood, when the skeleton is growing, we need to build bone strength. • By ‘putting bone in the bank’ we will have strong bones for when we naturally start to lose bone strength when we are older. Why should we exercise? • Bone is living tissue which reacts to weight-bearing exercise by growing stronger. • Weight-bearing exercise means any exercise where you are supporting the weight of your own body. Are these weight-bearing? Which sports will build strong bones? Football Basketball Netball Rounders Hockey Sport • Team sports like football, netball and hockey are good for bone building. • Tennis is another high impact but enjoyable sport that builds bone strength. What do you do each day to build strong bones? Exercise • Jumping on the spot or skipping is good for children’s bones. Aim for 50 jumps a day or skipping for 5 minutes every day. • Exercise to music classes, like aerobics, circuit training and boxercise will boost your bone strength. • A 20 minute jog 3 times a week is good for building bone in both hip and spine in younger people. Activities for strengthening muscle and improving balance Vitamin D • The sunshine vitamin. We get 90% of our vitamin D from the sun. • We need vitamin D to help your body absorb calcium. Remember! • Eat a balanced diet. • Do weight-bearing exercise regularly. • Get your vitamin D Log onto the bones4life web site and have some fun with us! www.bones4life.org