YMCA Healthy Living Magazine, powered by n4 food and health Winter 2017 | Page 8

AMY GIANNOTTI, APD Amy is a dietitian, sports dietitian, personal trainer, strength and conditioning coach, running coach, athlete, author and dietitian and director of nutrition at Wholesome Plates, Melbourne’s newest and healthiest meal delivery service. Find out more about Amy at www.eatingfit.com.au FOUR TIPS FOR BETTER BONE HEALTH Nutrition expert Amy Giannotti shares these tips for healthy bones. B ones are living growing tissue, which is constantly building and changing. This active tissue is continually broken down and rebuilt throughout your life. Bone mineral density (BMD) is a measure of the strength of your bones. You reach your peak BMD between 20 and 30 years of age. If you imagine this to be a peak, you want this peak to be as high as possible, because after around 30 years of age our bone mineral density declines. For women when they reach menopause the age-related bone mass loss is accelerated due to the absence of oestrogen, which puts females at an increased risk of an osteoporotic fracture (which often takes away their independence). Childhood and adolescence is, therefore, a critical stage for bone health to ensure the greatest amount of bone is accumulated. Genetics and lifestyle factors – particularly calcium, vitamin D and exercise – will determine an individual’s peak bone mass, and thus their risk of osteoporosis and fractures in later life. Osteoporosis is a chronic condition where the bones become brittle and weak, which increases the risk of fractures. Currently in Australia, one in two women and one in three men aged over 60 years will sustain a fracture due to osteoporosis. While it is essential to create a strong bone foundation before the age of 30, it is never too late to improve your bone health, which you can do through the following four habits. 1 Weight bearing exercises Perform regular weight bearing exercises. This type of training is essential for building and maintaining bones, as the stress on the bones during exercise encourages the body to deposit more minerals, which makes your bones stronger. The key is to find activities that you enjoy, and get into a routine. Group fitness classes such as aerobics or resistance classes (excluding cycling), weight training, running, or ball and racquet sports are some examples. 8 YMCA HEALTHY LIVING MAGAZINE WINTER 2017