Kim Edwards of Arthritis ACT says it’s imperative that women get at least three serves of dairy a week. Photo: Jay Cronan
Women’s leading menopause health concern is not osteoporosis, but hot flushes and weight control, mood swings and night sweats, despite research showing Australian women need to take their bone health more seriously or risk losing up to 10 per cent of their skeleton after menopause.
Kim Edwards is a 55-year-old Canberran who suffers from osteoarthritis in her knees, shoulders and hips.
She remembers when she gave little thought to bone health, but when her chronic pain became unbearable three years ago, she took action.
“I’m consulting a dietitian through Arthritis ACT and undertaking warm water exercise as part of a rehab program and it’s made an incredible difference,” she said.
“I’ve been able to put off surgery for a left knee replacement for at least a year or two because I’m strengthening my body using that exercise program.”
Mrs Edwards’ enjoyment of the program led her to volunteer with Arthritis ACT and train as a warm-water exercise supervisor.
Twelve months ago Mrs Edwards had a full body scan to give an indication of her bone health.
“I was quite shocked to see how much deterioration has been in my body and as a consequence I’ve had a knee replacement at a fairly young age,” she said.
Consumer research conducted for Healthy Bones Action Week, which runs until Sunday, has revealed women’s leading menopause health concern is not osteoporosis, but hot flushes followed by weight control, mood swings and night sweats.
Sonia Davison from Jean Hailes for Women’s Health said while it was important women were able to manage short-term symptoms like hot flushes, weight and mood swings, they needed to understand menopause was a critical juncture for protecting their bones against osteoporosis.
Rebecca Davey, chief executive of Arthritis ACT, which incorporates Osteoporosis ACT, believes bone health needs to be taken seriously from childhood.
“You reach your peak bone density by your mid-twenties so during childhood you need to be active; you need to have lots of impact-type exercise,” she said.
“Kids need to be having calcium in their diet every day as a regular thing. Milk and cheese, yoghurt – it’s not treat food when you’re a child, it’s actually incredibly necessary as part of your diet to build your bones up.”
And her advice for women?
“Make sure you get your three serves of dairy,” she said.
“A lot of women are very concerned about fat intake in that age group, you can go for low-fat options of your dairy but dairy is by far the best source of calcium in our diet.
“Cut out some of the other stuff, the chocolate biscuits need to go; the yoghurt and the cheese need to come into your diet. And continue exercising, keep stressing those bones so they maintain what they have in there and that you’re not leaching your calcium out of your system.”
Mrs Davey also warned against the idea that milk in coffee is an adequate serve of calcium.
“The caffeine will stop you absorbing the calcium so it’s really important you’re not having caffeine at the same time as you’re having dairy or your other calcium intake because one will counteract the other,” she said.
For more information on Healthy Bone Action week, visit healthybones.com.au.