Question: My doctor has told me that I need to increase my calcium intake because I’ve just been diagnosed with osteoporosis. How do I do that?

Answer

Osteoporosis is caused by a thinning and weakening of the bones. This causes the bones to become fragile and more likely to break in a fall or injury. Our bones are constantly wearing down and being rebuilt throughout our lifetime. Calcium is the most abundant mineral in the skeleton and is essential for strong healthy bones.

Aim to include several serves of calcium-rich foods each day. Good sources of calcium are dairy foods such as milk, yogurt and cheese. Calcium-fortified soymilk is a great dairy alternative.

Calcium can also be found in nuts and seeds (notably almonds and sesame seeds), whole canned fish with edible bones, tofu set with calcium, dried figs and green vegetables such as bok choy. If your dietary intake is inadequate, you may need to talk to your doctor about calcium supplements.

As well as eating calcium-rich foods, it is really important to try to limit foods that cause calcium loss through the urine, including salty food (processed meats, crisps and many common sauces/dressings) and caffeine (from tea, cola drinks, coffee and high energy drinks).

Try to include more plant proteins in your meals (soymilk, legumes and nuts) as they can help your body conserve calcium. Base your meals mostly on wholegrain breads and cereals, vegetables, legumes and fruits.

There are many other nutrients that also affect your bone health, such as vitamin K, magnesium, potassium and vitamin D. Vitamin D is vital for strong bones and is made in our body through the action of sunlight on the skin. Try to spend a few minutes outside in the sun every day. And don’t forget exercise! Weight-bearing activities, such as walking, running and dancing, also increase bone strength.

Brought to you by The Sanitarium Nutrition Service, www.sanitarium.com.au

Your say: Do you suffer from osteoporosis? How do you make sure you consume enough calcium? Tell us below...