Bones
Beating the curse of brittle bones
Prevention of osteoporosis through attention to diet and exercise has once again been the focus of National Healthy Bones Week (2-8 August).
Osteoporosis is the name given to the condition which can be quite simply described as brittle bones (literally the word osteoporosis means porous bones) – bones that break and crack more easily. All bones are at risk, but the most common fractures occur in the spine, the hip and the wrist.
Osteoporosis has been dubbed the ‘silent epidemic’ because signs and symptoms are difficult to identify until bones actually break. Even then the diagnosis is sometimes overlooked. All the more important, therefore, that we put in place procedures to prevent osteoporosis.
Building bone density during childhood and teenage years is especially important. It’s during this time, just before puberty that the body is most efficient at storing calcium and so establishing bone strength to last a lifetime.
Perhaps we think of our bones as being constantly solid structures, but in fact they are continually being renewed and strengthened in a cycle regulated by calcium, vitamin D and certain hormones. With age, this renewing process slows and bones can weaken.
Peak bone mass is achieved by our twenties, so it’s essential during the first two decades of life to have a diet containing plenty of calcium and to undertake plenty of regular weight bearing exercise.
Women have a higher risk of developing osteoporosis at an earlier age. This is because of hormonal charges following menopause. However, osteoporosis is certainly not just a women’s disease. While fractures from fragile bones are less common in men than women, when they do occur they are associated with more long term health problems and a greater likelihood of death.
In Australia one in two women and one in three men over the age of 60 will suffer a fracture due to osteoporosis.
Both lifestyle and genetic factors have a role in determining bone density and strength; and while we can’t do much about choosing our parents, we can address the issues of exercise and diet.
The recommended daily intake of calcium is about 1000mg for young adults, and for teenagers and older adults is about 1300mg. Three or four serves of dairy foods each day will generally achieve these aims. A serve is equivalent to a 250ml glass of milk, a 200g tub of yoghurt or two slices (about 40g) of cheese. Each serve provides approximately 300mg of calcium. Green leafy vegetables, nuts, cereals and legumes also contribute calcium to the diet, but in much smaller amounts than dairy foods.
Unfortunately, it seems that thousands of Australian children are missing out on important bone-building nutrients at school. A study last year showed that at lunchtime only 20% of children are eating cheese and only 6 or 7% are having milk or yoghurt. The study also revealed that 84% of primary school aged children were consuming fewer than the recommended three or more serves of dairy foods a day. Whether the school lunch is prepared at home or comes from the school canteen, there’s always a place for the cheese sandwich.
There are some even more interesting dairy rich snacks and meals for children and adults at the www.healthybones.com.au website.
For those of us who just can’t manage adequate calcium intake by way of our diet, there are appropriate calcium and vitamin D supplements available. Ask you pharmacist for more advice. And for the best osteoporosis prevention strategies check out the Osteoporosis Fact Card at pharmacies providing the Pharmaceutical Society’s Self Care health information. For the nearest location phone 1300 369 772 or go to www.psa.org.au and follow the link to Self Care Pharmacy Finder.
Pharmacy Self Care Health Facts Column
By John Bell – 05 August 2009
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Mouth
Making the mouth a healthier place
We expect our teeth to last a lifetime; however, it seems the standard of oral health care in Australia – especially in regional areas of Australia – leaves quite a bit to be desired.
Recent studies indicate that Australians have lower standards of oral health than almost any other developed country.
Pharmacy Self Care Health Facts Column By John Bell – 12 August 2009
No. 1166
http://www.psa.org.au/psc
In part, this problem is due to a shortage of skilled oral health care practitioners, but there are strategies that we can personally put into practice that will help prevent tooth decay and gum disease occurring – strategies that were highlighted during the recent National Dental Health Awareness Week.
The most common cause of oral health problems is plaque. Plaque is a thin, sticky film which builds up on the teeth. It is produced by a combination of saliva, bacteria and food. The bacteria ferment sugars in the food forming acids that erode the tooth enamel. Plaque also damages the gums as well.
The plaque can be removed by brushing and flossing, but it quickly reforms. When it stays on the teeth for longer that a few days, it hardens into tartar (or calculus) that acts a reservoir for bacteria. The tarter then needs to be removed by a dentist.
For some good tips on how to keep your teeth long term, and how to keep those tissues that support the teeth healthy as well, get hold of the Fact Card titled Oral Health. It’s available from pharmacies around Australia that provide the Pharmaceutical Society’s Self Care health information.
For a start, brush your teeth twice a day – morning and bedtime – with a soft toothbrush and a fluoride toothpaste. Take the time to brush carefully and gently along the tongue, or use a tongue cleaner, as bacteria can thrive on the tongue, too.
A low fluoride toothpaste is recommended for children aged 18 months to 6 years, and for children under the age of 18 months brushing without a paste is best.
To completely remove plaque and food from between the teeth we should also floss once a day (rinse thoroughly after flossing) or use interdental brushes. The appropriate flossing technique is detailed on the Oral Health card.
Healthy eating makes healthy teeth and gums. Avoid sweet sugary drinks and snacks; and if you do snack between meals, rinse the mouth with water afterwards. Smoking increases the risk of gum disease and oral cancer; so it’s another good reason to quit smoking. Smoking also contributes to dry mouth, itself a factor in causing teeth and gum disease.
Saliva (we normally secrete about 1.5 litres a day) assists speech, taste and swallowing and prepares food for digestion. A good flow of saliva also helps prevent tooth decay and protects against mouth and gum infections.
Saliva production commonly decreases with age, but apart from smoking, there are other factors which reduce the flow of saliva such as alcohol and caffeine containing drinks (they can be dehydrating), snoring and breathing through the mouth, and also certain medicines.
In fact medicines are the most common cause of dry mouth. If you’re suffering from chronic or continual dry mouth, check with your pharmacist to see if one or more medicines could be the cause. Of course, sometimes these medicines are essential, but there are ways to minimise the dryness. Special gels, sprays, toothpastes, gums and mouthwashes are available.
For more information on keeping your mouth, teeth and gums fresh and clean and disease free, check out the fact cards on Oral Health and Dry Mouth at one of the 1,650 Self Care pharmacies around Australia. For the nearest location go to the Pharmaceutical Society website www.psa.org.au and click on “Self Care Pharmacy Finder”.
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