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1. Eat the right foods
The suggested daily intake of calcium for women between 20 and 45, and women over 45 on HRT, is 1,000mg.
Best sources are low-fat dairy such as semi-skimmed milk yoghurt and cheese, plus fish, preferably consumed with their bones, such as tinned salmon or sardines. Green vegetables such as kale and broccoli are rich in calcium as are dried figs and currants.
You also need vitamin D, which helps the body absorb the calcium. The main source of vitamin D is sunshine (see below), food sources include oily fish like sardines, herring and mackerel, egg yolk, fortified cereals, bread and margarine. Cod liver oil capsules are a good source.
2. Watch your drinking
Avoid fizzy drinks - they contain phosphoric acid, which leaches calcium. Limit alcohol, as it depletes the body's calcium reserves and prevents you absorbing vitamin D.
And limit your caffeine intake, as it's linked with lower levels of calcium in the body, which in the long-term can weaken bones.
3. Make the right moves
Weight-bearing exercise stimulates bone to strengthen. Try aerobics, running, tennis or brisk walking. Do 30 minutes three to five times a week to benefit.
4. Quit smoking, as it reduces oestrogen levels. Visit your GP or call Quitline on 0800 00 2200.
5. And finally, 15 minutes of sunlight three times a week helps you absorb more vitamin D.
WHY WOMEN?
After the menopause women produce less oestrogen, which helps bones absorb calcium. But as bones weaken, holes appear. And in the long-term, bone loss can cause multiple fractures. This is Osteoporosis Awareness Month so we sent three women to find out just how healthy their bones are...
Are you at risk?
The following questions refer to risk factors in order of importance:
Have either of your parents broken a hip after a minor fall?
Have you a close relative with osteoporosis?
Have you had an early menopause (before 45)?
Have you missed periods for more than six months as a result of over-exercising or dieting?
Have you ever suffered from anorexia?
Did you eat a poor diet low in dairy and calcium as a teenager?
Did you drink lots of cola drinks as a teenager and in your 20s?
Do you have a history of thyroid or other hormonal problems?
Do you smoke more than 10 cigarettes a day?
Do you exercise fewer than five times a week for 30 minutes?
Do you drink more than the recommended 14 units of alcohol per week?*
If you answer yes to three or more of these questions you may have an increased risk of osteoporosis. If you're concerned your lifestyle or family history put you at higher risk, the National Osteoporosis Society advises talking to your GP who can assess whether a bone scan would be appropriate.
If you have full-blown osteoporosis the only treatment available is drugs to strengthen your bones and reduce risk of fractures.How to build strong bones..
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