Tenterfield Community Nurse, Margaret Zannes said osteoporosis is too serious an issue to let it pass without doing something locally, so they have come up with their own Osteoporosis Week, with activities planned for each day between 12 and 16 November.

Mrs Zannes said osteoporosis is a common condition for people in the middle and older years, particularly women, where their bones become less dense and break more easily due to calcium loss, which essentially creates ‘holes’ in their bones.

"Most people show no signs of osteoporosis until a facture occurs. These fractures are most common in the spine, wrist and hip even after a minor fall.

"Peak bone mass is achieved during the teenage years, after which they can start to deteriorate due to poor diet, lack of exercise and sex hormone changes.

"During the first five years after menopause, when blood oestrogen levels fall, bone loss is accelerated and the average woman loses up to ten per cent of her total body bone," she said.

There are a number of risk factors associated with the development of osteoporosis, ranging from family history of the condition, inadequate dietary calcium, low Vitamin D levels, too much caffeine or alcohol, cigarette smoking, lack of physical activity, and early menopause.

Mrs Zannes said long term use of cortisone based medications for asthma and arthritis can also place a person at increased risk of osteoporosis.

"It is in the interest of all men and women to take action from a young age to prevent osteoporosis," she said.

"Eating a healthy and varied diet with plenty of fresh fruit, vegetables, whole grains and calcium rich foods, such as cheese and yoghurt, is a good start.

"Get plenty of sunshine to absorb enough Vitamin D and do regular weight bearing exercise such as walking, is also really important, because your bones need exercise to stay strong.

"And of course you need to avoid smoking, limit alcohol consumption and caffeine intake, to further protect your bones," she said.

Each morning during Tenterfield’s Osteoporosis Week, Margaret Zannes and physiotherapist, Robyn Ford, will be holding free exercise sessions starting at 9.30 at the hospital followed by morning tea of calcium rich foods.

From 11.00am on Monday participants are invited to stay on to hear dietitian Alisa Liffman speak on what foods to eat to ward off osteoporosis, and on Wednesday occupational therapist Melissa Hill will speak about ways to protect your bones from injury.

For further information and registration for week-long program, please call Robyn or Margaret on 6739 5200.