The osteoporosis-free diet

The best sources of calcium come from milk and dairy products, canned fish (such as sardines and salmon), tofu, prawns and green leafy vegetables. White bread, some fruits (such as oranges and dried apricots) eggs and peanuts provide only small amounts of calcium.

However, in order for the body to absorb calcium from these foods, it is also important to get a regular dose of Vitamin D, the easiest source of which is exposing your skin to natural sunlight. This vitamin helps the body take in calcium by ‘unlocking the door’ to the intestines, and allowing calcium to enter the bloodstream. Approximately ten to fifteen minutes of sun exposure to your hands and face, two to three times a week is sufficient.

Consumption of the following items can affect the development and progression of bone renewal:

• high fibre intake, particularly raw bran, which reduces the availability of calcium for the body, as fibre binds with calcium and is then eliminated from your body.
• high alcohol intake (anything above the recommended level of 2-3 units a day, with 1 unit being equivalent to one small glass of wine, or ½ pint of beer), which accelerates bone loss by interfering with the body’s ability to absorb calcium
• high caffeine intake (around 15 cups a day) which may affect the balance of calcium in the body by interfering with the body’s ability to absorb calcium
• smoking and low body weight, which tend to induce an earlier menopause, which in turn advances the development of osteoporosis

As far as exercise, physical activity is thought to benefit the skeleton by helping to improve bone density and bone strength, as well as helping balance. Like muscles, bones grow stronger through use and exercise. The authors suggest different bone-boosting workouts and exercise regimes for up to a period of 12 weeks. These include jogging, jumping, and weight training, while for women after menopause, suggested activities include intermittent jogging, stair climbing, and light weight training.

It’s never too late to start changing your diet to protect yourself from developing osteoporosis. Based on the latest scientific evidence, doctors Nelson and Wernick provide different menu plans to help meet calcium dietary requirements, which also address the needs of vegans, people who are lactose intolerant and people who don’t like milk or dairy products. The following is a sample diet plan to help meet your daily requirement of calcium by providing at least 1000mg calcium. (Choose one from each heading.)