Diet & Fitness 

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How to prevent osteoporosis

Focus on calcium, as osteoporosis is a disease that occurs when the bones lack this mineral and, as a result, become weak, brittle and break easily. This condition is most common in women after menopause, although men may also be affected. Currently, it is believed that one in three women and one in twelve men will develop osteoporosis during their lifetime.

Factors that play an important role in the disease’s prevention include adequate calcium intake, increased physical activity, avoiding smoking and limiting your intake to less than 2-3 alcoholic drinks or 4-5 150 ml-cups of caffeine daily. Getting enough calcium is important throughout life, but especially in your late 20s to early 30s when your bones have stopped growing and continue to lose mass as part of the natural ageing process.

The current UK recommendation for daily calcium intake is 700mg for women aged 19-50 years. However the National Osteoporosis Society recommends higher intakes of up to 1500 mg/day for women over 45. The primary sources of calcium are dairy products. Milk and milk products together provide about 56% of the calcium consumed in the UK.

The recommended daily requirement for calcium is found in just over a pint of semi-skimmed milk, 100g of cheddar cheese or 400g of natural yogurt. Dark green leafy vegetables such as broccoli, watercress, and spinach are also good sources of calcium, along with fresh nuts, seeds, unrefined grains, bread, baked beans, brazil nuts, dried fruits, canned fish, calcium-fortified soya milk and orange juice. Most people probably get the recommended amount of calcium through their diet, but if you’re concerned you’re not getting enough, consider taking a calcium supplement.

The National Osteoporosis Society (NOS) PO Box 10 Radstock Bath BA3 3YB Tel: 01761 471771 (for general enquiries) Helpline: 01761 472721 (for medical queries) Fax: 01761 471104 E-mail: info@nos.org.uk, or log onto nos.org.uk.

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