Interestingly, it’s not only the colour of our hair and our eyes that is established before we’re born; children have a genetic predisposition to prefer certain tastes (the fact that some children prefer meat pie and sauce to seafood risotto might, therefore, be blamed on what took the fancy of their grandparents!) Nevertheless, the main influence on a young child’s eating behaviours and food choices are their parents and care-givers. We adults must set the example. We can help children to establish healthy eating habits that are carried into adulthood.

However, older children and adolescents are also subject to many other influences on their eating habits. These include peer pressure and, not surprisingly, television. Several studies have shown rates of overweight and obesity in children related to hours of TV viewing (a recent study has also shown increased death rates from all causes in adults watching more than four hours of TV daily – these deaths being apparently linked to lack of mobility). Obese children have a significantly higher risk of becoming obese adults with all the associated health risks.

Soft drinks, vitamin drinks and energy drinks have all become fashionable. Consumption of such drinks is a fashion that should not be allowed to extend to children.

Up to the age of 12 months, breast milk, infant formulas and water are the only fluids recommended. From 12 months onwards, cows’ milk is an important source of calcium, protein and some B group vitamins for children and adolescents; and the trend toward the greater consumption of soft drinks, instead of milk, is fraught with danger. Cola drinks seem to present particular problems.

In the United States, the consumption of cola beverages has been associated with bone fractures in physically active high school girls, possibly due to the high phosphoric acid content in cola drinks. In addition, caffeine increases the rate of elimination of calcium from the body. Similarly, energy drinks are considered unsuitable for children, mainly because of their caffeine content.

As with drinks, so with food; fashion and fad diets might be commonplace with adults, but have no place with young children. A child on a vegetarian diet is at risk of a number of nutrient deficiencies. So, such a diet for a child must be carefully planned; while a strict vegan diet is not recommended at all.

As well, there are a number of specific foods which are considered unsuitable for children under the age of five – foods such as nuts, lollies, popcorn and pieces of raw vegetables and raw apple.

Of course poor food choices can occur as we get older as well. It would seem most unlikely that anyone in Australia could be malnourished; and yet malnutrition among older people is quite common; and it’s a condition that often goes unnoticed.

Elderly men seem to be more at risk than elderly women (men living alone are less likely to eat regular well-balanced meals), but some risk factors affect both men and women. Gastro-intestinal symptoms such as heartburn, indigestion, constipation, vomiting and diarrhoea might be obvious. Perhaps less obvious are conditions such as arthritis, difficulty in swallowing, poor fitting dentures, dry mouth, oral infections and medication side effects.

If you are caring for a child or may be an older person, and you’d like some nutrition advice, call into one of the 2000 pharmacies around Australia providing the Pharmaceutical Society’s Self Care health information – they have a series of fact cards on nutrition. For the nearest location, go to the Pharmaceutical Society website at www.psa.org.au and click on “Self Care Pharmacy Finder” or phone 1300 369 772.

©2010 Pharmaceutical Society of Australia

In Australia one in two women and one in three men over the age of 60 will suffer a fracture due to osteoporosis.

Osteoporosis literally means porous bones. It’s a disease that occurs when our bones lose minerals – principally calcium; and the body can’t replace these minerals fast enough to keep the bones healthy. The bones become fragile and brittle. They break and crack more easily. All bones are at risk, but the most common fractures occur in the spine, the hip and the wrist.

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.

Both lifestyle and genetic factors have a role in determining bone density and strength. We can’t do much about choosing our parents, but there are other simple self care actions we can take.

Firstly, be active. Regular weight bearing exercise is essential. And it doesn’t have to be too complicated – walking or dancing is fine – preferably for about 30 minutes on all or most days of the week. At www.osteoporosis.org.au, the Osteoporosis Australia website, you’ll get some good ideas on how an investment in exercise will pay a healthy bones dividend.

Of course, ideally the exercise needs to begin during the growth phases of childhood and adolescence; don’t wait until you’re old and it all becomes too difficult.

Secondly, if you’re a smoker, quit! As well as all the other, perhaps better recognised, health problems caused by smoking, it’s a significant risk factor for osteoporosis.

With respect to diet, adequate calcium intake is essential. 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 diary foods.

We also need vitamin D to ensure sufficient calcium is effectively absorbed; and our best source of vitamin D is sunlight (vitamin D forms in the skin when it is exposed to UV rays from sunlight). But how much sun is enough; and given that over exposure to the sun can cause cancer, how much sun is too much?

The reality is most Australians achieve adequate vitamin D levels through the sun exposure they receive during typical day-to-day outdoor activities.

In the warmer months, just a few minutes daily exposure to sunlight on the hands, arms and face is quite sufficient. In the winter months in the southern parts of Australia a few hours exposure, spread over the week, may be needed.

Certain sections of the population are more likely to be at risk of vitamin D deficiency. These include: naturally dark skinned people – who need more UV exposure to produce adequate levels of vitamin D as the pigment in their skin reduces UV penetration; people who cover their skin for religious or cultural reasons; the elderly and people who are housebound or in institutional care; babies and infants of vitamin D deficient mothers, especially babies who are exclusively or partially breastfed; and patients with osteoporosis.

For those of us who just can’t manage calcium intake by way of our diet or don’t see enough of the sun, there are appropriate calcium and vitamin D supplements available. Ask your 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.

©2009 Pharmaceutical Society of Australia

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.

©2009 Pharmaceutical Society of Australia

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.

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.

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 recent Roy Morgan study 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.

In “lifting the lid” on school lunches, National Healthy Bones Week has raised awareness of the need for more dairy foods on our kids’ menus. Whether the 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 school or home at the Healthy Bones web site. And you can vote your school canteen “best and fairest” to win cash and vouchers at the site.

Meanwhile, for more advice about keeping your bones strong and healthy ask for one of the fact cards at pharmacies providing the Pharmaceutical Society’s Self Care health information. Phone 1300 369 772 for the nearest location.

©2008 Pharmaceutical Society of Australia