1. KEEPING YOUR BONES HEALTHY AND AVOIDING FRACTURES
BONE HEALTH
KEEPING YOUR BONES HEALTHY AND AVOIDING FRACTURES

2. CONTENT THIS PRESENTATION COVERS: Bones are living tissue
Osteoporosis and broken bones
How osteoporosis develops
Improving bone strength:
Calcium
Vitamin D
Exercise
Reducing risks:
Smoking and alcohol
Falls
Action plan

3. BONES ARE LIVING TISSUE

4. BONES BONES ARE LIVING TISSUE
HEALTHY BONE
Our bones are living tissue. They are constantly rebuilding themselves throughout our lives1
Normal bone has a porous or honeycomb structure that makes it both light and strong1
1. Osteoporosis Australia. About Osteoporosis. Available at: [Accessed June 2016].

5. BONES BONES ARE LIVING TISSUE
The bones of men and women can get thinner and weaker as a result of ageing and hormone changes, particularly after menopause in women1
Osteoporosis is a long-term condition that weakens bones over time, making them thinner, more brittle and more likely to break1
OSTEOPOROTIC BONE
1. Osteoporosis Australia. About Osteoporosis. Available at: [Accessed June 2016].

6. OSTEOPOROSIS AND BROKEN BONES

7. OSTEOPOROSIS BROKEN BONES (FRACTURES)
The biggest problem from osteoporosis (weakened bones) is broken bones, also known as fractures
People with osteoporosis can break their bones much more easily than people without osteoporosis
Q: How often do you
think someone in Australia breaks a bone?
HINT: The answer is in minutes
1. Watts JJ, et al. Osteoporosis costing all Australians: A new burden of disease analysis 2012 to Osteoporosis Australia. Available at: Burden%20of%20Disease%20Analysis% pdf [Accessed June 2016]

8. OSTEOPOROSIS BROKEN BONES (FRACTURES)
The biggest problem from osteoporosis (weakened bones) is broken bones, also known as fractures
People with osteoporosis can break their bones much more easily than people without osteoporosis
A: In Australia, there is approximately fracture every minutes1
1. Watts JJ, et al. Osteoporosis costing all Australians: A new burden of disease analysis 2012 to Osteoporosis Australia. Available at: Burden%20of%20Disease%20Analysis% pdf [Accessed June 2016]

9. HOW OSTEOPOROSIS DEVELOPS

10. HOW OSTEOPOROSIS DEVELOPS
BONE STRENGTH CHANGES WITH AGE1,2
Q: At what age do you think our bones are at their strongest (most dense)?
HINT: The answer is in years
1. Osteoporosis Australia. About Osteoporosis. Available at: [Accessed June 2016]. 2. National Osteoporosis Society (UK). About Osteoporosis. Available at: [Accessed June 2016].

11. HOW OSTEOPOROSIS DEVELOPS
BONE STRENGTH CHANGES WITH AGE1,2
A: 26–29
(around our
late twenties)
1. Osteoporosis Australia. About Osteoporosis. Available at: [Accessed June 2016]. 2. National Osteoporosis Society (UK). About Osteoporosis. Available at: [Accessed June 2016].

12. IMPROVING BONE STRENGTH

13. IMPROVING BONE STRENGTH
DIET, SUN AND EXERCISE
Improving and maintaining bone strength is important for all of us but especially people with, or at risk of, osteoporosis
Calcium
Vitamin D
Exercise

14. IMPROVING BONE STRENGTH
CALCIUM1
Calcium is very important for both building and maintaining bone
If your diet does not include enough calcium, your body will draw calcium from the bones for use elsewhere in the body – speeding up the process of bone loss1
Q: What foods do you think are good sources of calcium?
1. Osteoporosis Australia. Calcium. Available at: [Accessed June 2016]  

15. IMPROVING BONE STRENGTH
CALCIUM1
DAIRY PRODUCTS
(milk, cheese, yoghurt)
SOY OR TOFU
DRIED FIGS
OR APRICOTS
CHICK PEAS
For more information on calcium-rich food:
1. Osteoporosis Australia. Calcium. Available at: [Accessed June 2016]  

16. IMPROVING BONE STRENGTH
VITAMIN D1
Vitamin D is important for helping our bodies extract calcium from food to build into bones Unlike calcium, vitamin D is naturally produced by our bodies when our skin is exposed to sun light; ultraviolet B (UVB)
Q: How much time do you think we need in the sun to produce a healthy amount of vitamin D?
Hint: The answer changes depending on the time of year
1. Osteoporosis Australia. Vitamin D. Available at: [Accessed June 2016]

17. IMPROVING BONE STRENGTH
VITAMIN D1
Location
Season
Fair skin (minutes/day)
Dark skin (minutes/day)
Time of day
Skin exposed
Adelaide
Summer
5–7
15–45
10am OR 2pm
Arms or equivalent
Winter 20
60–120
Midday
Brisbane
6–7
20-45 10
30–60
Hobart
7–10
20–60 30
90–180
Melbourne
6–8
20–50 25
90–150
Perth
5–6 15
45–90
Sydney
Townsville
 5–7
15–45   7
20–45 
1. Osteoporosis Australia. Vitamin D. Available at: [Accessed June 2016]

18. EXERCISE EXERCISES THAT HELP BUILD AND MAINTAIN BONE
Exercises that help to build and maintain bone are typically weight bearing, in which you support your own body weight, or resistance exercises, where you use a small amount of weight or resistance to build strength1
Weight lifting
Resistance band
Walking
Jogging
Racket sports
Aerobics
Ball sports
Stair walking
1. Osteoporosis Australia. Exercise. Available at: [Accessed June 2016]  

19. Balance exercises (e.g. standing on one leg)
EXERCISES THAT HELP REDUCE THE CHANCE OF FALLS
When you have weak bones, even a minor trip or fall could result in a broken bone. Exercises that build muscle strength, agility and balance help to reduce the likelihood of falls1
Q: What other types of exercise can you think of that would be good for bone health?
Balance exercises (e.g. standing on one leg)
Tai-chi
Racket sports
Aerobics
1. Osteoporosis Australia. Exercise. Available at: [Accessed June 2016]  

20. REDUCING RISKS

21. REDUCING RISKS SMOKING AND ALCOHOL
It has been known for a long time that smoking reduces the density of bones, making them more likely to break. In addition, smoking slows down the healing process after a break.1
Having too much alcohol circulating in your body disrupts your body’s ability to balance calcium levels and produce vitamin D – two essential components in bone health.2 Alcohol can also cause hormone deficiencies. Hormones are important in maintaining bone health.2 Finally, people who drink excessive amounts of alcohol are more likely to fall and break a bone.2
1. National Institutes of Health. Smoking and Bone Health. Available at:
conditions_Behaviors/bone_smoking.asp [Accessed June 2016]. 2. National Institutes of Health. What people recovering from alcoholism need to know about osteoporosis. Available at:
.asp#b [Accessed June 2016]

22. REDUCING RISKS STOP SMOKING REDUCE ALCOHOL INTAKE SMOKING AND ALCOHOL
It has been known for a long time that smoking reduces the density of bones, making them more likely to break. In addition, smoking slows down the healing process after a break.1
STOP SMOKING
Having too much alcohol circulating in your body disrupts your body’s ability to balance calcium levels and produce vitamin D – two essential components in bone health.2 Alcohol can also cause hormone deficiencies. Hormones are important in maintaining bone health.2 Finally, people who drink excessive amounts of alcohol are more likely to fall and break a bone.2
REDUCE ALCOHOL INTAKE
1. National Institutes of Health. Smoking and Bone Health. Available at:
conditions_Behaviors/bone_smoking.asp [Accessed June 2016]. 2. National Institutes of Health. What people recovering from alcoholism need to know about osteoporosis. Available at:
.asp#b [Accessed June 2016]

23. REDUCING RISKS
FALLS
People with weaker bones can experience fractures when falling from standing height or less1 Half of all falls occur around the home1 It is important to minimise your risk of falling by making sure your footwear is suitable, and your home is free of tripping hazards1 You should also consider your vision and muscle strength to reduce your risk of falls
1. Osteoporosis Australia. Moving Safely. Available at: [Accessed June 2016].

24. ACTION PLAN

25. IMPROVING BONE STRENGTH
ACTION PLAN
WHAT ARE YOU GOING TO CHANGE IN YOUR LIFE?
IMPROVING BONE STRENGTH
EAT MORE CALCIUM RICH FOOD
GET THE RIGHT AMOUNT OF SUN
DO MORE OF THE RIGHT EXERCISES

26. IMPROVING BONE STRENGTH
ACTION PLAN
WHAT ARE YOU GOING TO CHANGE IN YOUR LIFE?
IMPROVING BONE STRENGTH
EAT MORE CALCIUM RICH FOOD
GET THE RIGHT AMOUNT OF SUN
DO MORE OF THE RIGHT EXERCISES
REDUCING RISKS
STOP SMOKING & DRINK LESS ALCOHOL
REVIEW HOME FOR TRIP HAZARDS
TAKE MEDICATION AS PRESCRIBED

27. © 2016 Amgen Australia Pty Ltd, Level 7, 123 Epping Road, North Ryde NSW ABN Phone: AUS4866. June 2016