YMCA Healthy Living Magazine, powered by n4 food and health Spring 2017 - Page 4

JENELLE CROATTO, APD Jenelle believes that forming a healthy relationship with food is just as important as eating nutritious food. Her philosophy is simple – Eat minimally processed food, eat food you enjoy, eat mindfully and love food that loves you back!  She is a foodie at heart, and wholeheartedly believes you don’t need to trade off good food, for good health. To learn more about Jenelle visit www.feedinc.net STRONG BONES FOR LIFE Nutrition expert Jenelle Croatto shares her tips for strong and healthy bones. uilding strong, dense bones in our younger years is essential in preventing osteoporosis later in life. Osteoporosis literally means ‘porous bones’, and is caused by mineral loss within the bone, at a rate faster than your body can replace. Over time, bones can become weak and brittle, increasing your risk of fractures. Often called the ‘silent disease’, you can be symptom-free and not know you have osteoporosis until a broken bone sends you to the doctor.   B Osteoporosis affects more than one million people in Australia. Two out of three Australian adults over the age of 50 are affected by either osteoporosis or, osteopenia – which is a general weakening of the bones, but not to the extent of osteoporosis. Both men and women can be affected by osteoporosis, however women are at a greater risk due to the drop in oestrogen levels that occur throughout menopause. As oestrogen levels fall, calcium and other minerals are lost from the bone at a faster rate, causing bone loss to be approximately two per cent each year following menopause 1 . To safeguard your bones, let me introduce you to the Healthy Bone Trio: Calcium, Vitamin D and Activity. CALCIUM Calcium is an essential mineral needed to build strong, robust bones. It’s the most abundant mineral in the body, with almost 99% being found within 4 your skeleton and teeth. Despite this, calcium only accounts for 2% of your total body weight. By consuming a diet rich in calcium, you can help slow the natural loss of bone as you age. Bones act like a ‘calcium- bank’ – so if you don’t consume enough calcium, your body will ‘withdraw’ calcium from your bones so it can be used for its other roles around the body. Adult men and women both need 1000mg of calcium each day to meet their Recommended Daily Intake (RDI). From 50 years of age, women need to increase their calcium intake to 1300mg and from 70 years of age, men need to increase their daily intake to the same amount. To get your 1000mg of calcium, you need to have around 2½ to 4 serves of dairy or dairy alternatives each day. Dairy foods are a superb source of easily absorbed calcium, but if you can’t eat dairy or have difficulty digesting dairy products, then it’s perfectly fine to have dairy alternatives or other foods that are rich in calcium. If you’re struggling to consume sufficient calcium, then speak with your GP to see ifyou need a calcium supplement. YMCA HEALTHY LIVING MAGAZINE SPRING 2017