Be bone smart and lower your chances of Osteoporosis
Osteo meaning bone and porosis meaning porous.Osteoporosis happens when your bone becomes thin, weak and porous (sponge like). Your bones have a higher chances of breaking ,fracturing and you are more prone to falls. This can develop slowly through time without giving you any signs but you can take action now.
Here some simple 10 steps you can take:
Get enough calcium every day from your diet-government recommendation for men and women over 19 years of age is 700 mg/day. The best sources are milk,cheese,Yoghurt and fortified soya beverages fortified .It's also found in some vegetables ,fruit,beans and meat.
Get enough vitamin D per day 10 u g for men and women. Vitamin D helps absorb calcium.Fish ,milk and eggs are best food sources as well as sunshine.
Vitamin B12 helps with bone formation. For men and women the recommended is 1.5ug per day. Good sources are eggs,milk and milk products, meat,fish, shell fish and poultry, breakfast cereals, soya beverages fortified and meat free products
Have atleast 7 servings per day of fruit and vegetables -fresh , frozen or canned contain potassium,magnesium and vitamin k to keep you bones strong and healthy
Eat the right amount of protein. E.g Recommended 55g for a man and 45g for a women per day.Too much can increase calcium loss
Watch out for high salt foods- too much can make bones less dense
Drink no more than 4 cups of tea/coffee per day, more can decrease the amount of calcium your body keeps.Tea on the other hand contain poly phenol compound seem to help keep bones strong. But don't forget caffeine in tea ,coffee ,colas and energy drinks which can reduce the absorption of calcium into your body and increase excretion.
Drink alcohol sensibly.Too much alcohol on a regular basis is a risk factor for fractures. The department of health recommends no more than 14 units per week .
Keep active. Weight bearing activities like walking, can help build and maintain bone .This includes lifting weights,stretching and swimming
Be careful not to fall- wear comfortable shoes,take care of your feet, watch for uneven ground, move rugs,cords that you can trip over, be careful not to slip on bath mat, ice, spills or pets, avoid clutter, be aware of some medications causing drowsiness talk to your pharmacist.
*Take extra care if you just had a fracture and check if you are getting enough calcium, vitamin D, vitamin B 12 and healthy well balanced diet.If you feel you are not getting enough ask your doctor for supplements.It also helps to refrain from smoking.
NOTE: Men and women mentioned are for over the age of 19 years.These are general guidelines . Each individual requirement depends on individual circumstances .
Reference: PEN - the global resource for nutrition practice
P H E ( Public health England) Gov dietary recommendations-Aug 2016
For specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer