Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist but the whole skeleton is affected.

In the UK 1 in 3 women and 1 in 12 men over the age of 50 will have osteoporosis.

Risk factors

• Low levels of oestrogen in women and low levels of testosterone in men
• Family history
• Long term use of corticosteroids
• Heavy drinking
• Heavy smoking

Dietary and Lifestyle Recommendations

• A vegetarian diet which is high in fruit and vegetables and low in animal proteins may be benficial.
• Weight-bearing exercise aids in the building of bone mass.
• Eat deep red/blue berries such as blueberries, raspberries and cherries, which are high in proanthocyanidins and anthocyanidins. These substances are flavonoids that aid in collagen stabilisation.
• Women may want to consume phytoestrogenic foods. These have a weak estrogenic activity and may help prevent bone loss. Examples include papaya, soybean foods (tofu), apples, carrots, brown rice, whole wheat and sesame seeds.
• Adequate exposure to sunshine (without burning - sunscreen will minimize risk of skin cancer), to aid in vitamin D production.

Calcium - excess calcium supplementation (suggested dosage is 800-1000 mg./day) should not be taken without combining other vitamins and minerals necessary for bone health - especially magnesium. Magnesium and B6 for example, may prevent calcium from depositing in the soft tissues and leading to conditions such as kidney stones, arthritis and arteriosclerosis. Vitamin D aids in calcium absorption and utilization and vitamin C aids in the formation of collagen.

Foods Rich in Calcium and Magnesium

Calcium and magnesium work together synergistically, and foods that contain both sources should be consumed for bone health. Calcium is the most abundant mineral in the body with over 99% in bones and teeth. Good sources include:

• Dark green leafy vegetables
• Cabbage family, kale and spouts
• Almonds, hazelnuts, sesame seeds – tahini
• Blackstrap molasses
• Hard cheese
• Bony fish, e.g. sardines, salmon
• Dried figs
• Tofu
• Dairy

Medium sources include:

• Broccoli
• Brazil nuts
• Parsley
• Sunflower seeds
• Watercress
• Okra
• Whole grains

Magnesium is an essential mineral with about 70% in the bones and the remaining 30% in the soft tissues and body fluids

Good sources include:

• Dark green leafy vegetables
• Wholegrains
• Buckwheat
• Nuts
• Soya beans

Medium sources include:

• Carrots, peas, sweet potatoes, cauliflower
• Brown rice
• Sunflower and sesame seeds, tahini
• Avocadoes
• Fish and meat
• Apples, lemons, figs and peaches