Make or Break Bone Quiz
According to Osteoporosis Australia, this bone breaking disease is more common than high cholesterol. Every 8 minutes, someone is hospitalised with an osteoporotic fracture and by next year the number of Australians with osteoporosis is predicted to reach 2.2 million. Statistics like these are enough to rattle anyone’s bones. So, armed with this alarming news, we’ve decided to help you assess your family’s bone zone.
Our quiz will test your nutrition knowledge, give you tips to look after your bone health, and reduce the chance of the news of osteoporosis being broken to you.
- Women are at greater risk of osteoporosis than men as the drop in oestrogen during menopause causes bones to lose calcium and other minerals at a fast rate. However, men also lose bone density later in life. The proportion of Australian men over 60 years who will have a fracture as a result of osteoporosis is:
a) One in ten
b) One in five
c) One in three
- The best protection against brittle bones, fractures and osteoporosis later in life is to achieve the highest peak bone mass before growth ceases. This helps bones bear up to the years of age-related mineral loss. In boys growth ceases at approximately 18 years of age and in girls at age:
- Approximately 60% of the weight of mature bone is made up of minerals like calcium that is continuously laid down during growth. It’s vital to build up the body’s calcium bank early in life and keep topping it up every day with calcium rich foods. Three servings of dairy products will generally provide you with the Recommended Dietary Intake of 800-1000mg of calcium a day. Calcium needs are only higher than this during pregnancy and breastfeeding and if you’re a:
a) Male aged 12-15 years
b) Female aged 12-15 years
c) Female aged 54 years plus
- Plant sources of calcium like green leafy vegetables can contain calcium binders called oxalates and phytates, which reduce the amount of calcium you absorb. For instance, to get the same amount of calcium from a 250mL glass of milk you’d need to eat approximately:
a) 11/2 cups of broccoli
b) 2 cups of broccoli
c) 21/2 cups of broccoli
- Vitamin D is the other bone making nutrient as it helps increase calcium absorption from foods. Most people get adequate vitamin D from exposure to sunlight. However people who are confined indoors or wear clothing covering their face and body, may need to take a supplement and increase their intake of the following foods rich in vitamin D:
a) Carrots, chicken and nuts.
b) Spinach, broccoli and rice.
c) Regular milk, eggs and sardines.
- Another modifiable risk factor for osteoporosis is having a high alcohol intake. It’s also time to think how much you drink when it comes to coffee and tea, as caffeine can increase calcium loss. Your risk of having a hip fracture can double if more many years you have been drinking:
a) More than 2 cups of coffee a day
b) More than 4 cups of coffee a day
c) More than 6 cups of coffee a day
- Calcium is most easily absorbed from dairy, but if you cannot eat milk, cheese or yoghourt it’s important to eat other foods that are high in calcium. These include calcium fortified foods like soy drinks, breakfast cereals and orange juice as well as other foods naturally a source of calcium. Which of the following foods are naturally sources of calcium:
a) Lamb, natural muesli and eggplant
b) Canned salmon with bones, tofu and Asian greens
c) Eggs, rice and chicken
- As well as following a strong bones diet it’s also important to be physically active. The two types of bone building exercises to focus on are weight-bearing and resistance training (e.g. lifting weights). Which of the following are all types of weight-bearing exercises:
a) Swimming, netball and dancing
b) Walking, bike riding and tennis
c) Jogging, tennis and golf
Further information to help you build a strong bone zone is available at: