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.
Eat two to three portions of oily fish each week.
Certain plant-derived compounds, called stanol or sterolesters and isoflavones, have been shown to reduce cholesterol levels. Certain products like spreads, yoghurts, drinks and soya 'dairy alternatives' are now available containing these products. Clinical trials show that when used on a regular basis they can reduce high cholesterol levels.
Fruit and vegetables
Fruit and vegetables are rich in many essential nutrients including vitamins C and E and carotenoids (which are all antioxidants). They have been shown to protect the heart by limiting the damaging effects of cholesterol on body tissues. Aim for at least five servings of fruit and vegetables a day.
A serving of fruit is:
1 medium size piece of fresh fruit e.g. half a large grapefruit, a slice of melon or 2 satsumas
2-3 small pieces of fruit e.g. plums, apricots
1 handful of grapes
1 medium banana
7 strawberries
3 heaped tbsp fruit (stewed or tinned in juic
