Improve your diet.
Calcium isn’t the only nutrient needed to build up bone mass. Magnesium and vitamin D are both needed to use calcium efficiently. The RDA for magnesium (found in nuts, brown rice, fish, wholemeal bread and pasta, bananas and green leafy vegetables) is 270mg, but over 70% of women don’t reach this target. The main source of vitamin D is the sun, so aim to get 15 minutes of sunlight on your face and arms three times a week from spring through to autumn, always wear a sunscreen.Don’t crash diet.
Having a bit of fat is good for you – it protects you physically, cushioning falls, and hormonally, by storing oestrogen needed for bone growth and maintenance, as well as vitamin D for calcium absorption.Increase your calcium intake.
Your body stores 99% of calcium in the bones and teeth. If you don’t eat enough, your body will take the calcium it needs from your bones. The recommended daily requirement for women over 20 is 700mg a day and can be achieved by eating all of the following daily: milk with cereal, a few slices of cheddar cheese, a serving of broccoli, a couple of dried apricots and a low fat yoghurt. If you are vegan or dairy intolerant, stock up on green leafy vegetables, dried fruits, soya milk, fortified water and cereals.Take supplements.
It is recommended that anyone with a higher risk of the disease should take 1,000mg to 1,500mg of calcium a day, which is hard to achieve through diet alone. The best bet is to take a multi-vitamin and mineral with an extra supplement containing calcium and magnesium.Balance your protein intake. Studies have shown that bone loss is lower in vegetarians than those who eat meat excessively. Bone formation requires protein but eating too much can encourage osteoporosis. The best sources of protein are white meats and tofu.
Stop smoking.
Smoking lowers the oestrogen levels in the body needed to maintain bone density.(published with permission in writing from:http://www.nusonline.co.uk)
