| Osteoporosis, or brittle bone disease, affects
one in 12 men and one in three women in the UK. Not only
is it painful, it can also lead to severe disability and
even premature death. But there are preventative measures
you can take.
Thin and brittle bones occur due to the loss of bone mineral,
which maintains the strength of our bones. This loss occurs
over many years. The risk of osteoporosis depends on the
amount of calcium stored in the bones in earlier life and
the rate of loss during middle and old age.
There are a number of ways to help our bodies build strong
and healthy bones, especially during childhood and adolescence.
A diet rich in calcium and an active lifestyle are especially
important. After about the age of 30 it's difficult to increase
bone mass, but regular weight-bearing exercise can help
to maintain your bone strength and reduce the rate of loss
of bone mineral.
Protecting your bones can begin at any age. Here are a
number of ways you can ensure healthy bone growth:
Include at least 800mg of calcium in your diet each day.
This is roughly equivalent to a pint of milk, 100g almonds,
50g of steamed tofu or a large bar of chocolate.
Add green leafy vegetables such as broccoli, kale or spring
greens, which are also rich in calcium, to your meals.
Take regular weight-bearing exercise such as walking or
running, or high-impact activities such as aerobics.
The elderly - or anyone who is confined indoors for any
reason - might consider taking a vitamin D supplement. The
best source of this vitamin is sunlight exposure, which
may be limited in these circumstances.
Avoid excessive intakes of salt, alcohol and caffeine
- all of these are thought to speed up the loss of bone
mineral density.
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