What every woman (and man) should know about osteoporosis

Osteoporosis is the term used to describe bones when they become thin and brittle. We need strong bones to support our bodies and developing osteoporosis increases our risk of fractures.

What causes it?

We know that in Ireland, 28% of boys are not getting enough calcium in their diet and for girls, that figure is as high as 37%.

There are several risk factors associated with osteoporosis. Genetics plays a part, as does menstrual history and the occurence of eating disorders. But there are many risk factors that are firmly within our control. These include lack of calcium in the diet, low Vitamin D intake, fad dieting, poor exercise routine, smoking and excessive consumption of caffeine and alcohol. What is especially worrying is that 1 in 3 Irish women is not getting enough calcium in their diet. It is never too late to look after your bones but the greatest period of bone growth occurs during the teenage years so it is important to pay close attention to your children's calcium intake. Alarmingly, we know that in Ireland, 28% of boys are not getting enough calcium in their diet and for girls, that figure is as high as 37%.

Dietary advice to keep bones healthy….

A balanced diet using the food pyramid as a guide is a sensible starting point but remember:

It is important to place special emphasis on the dairy shelf of the food pyramid. You would need 16 servings of spinach to get the same amount of calcium that is found in one pot of yogurt.

Children, adults and older people should have three servings from the dairy group per day. Teenagers and pregnant and breast-feeding women need five servings per day. One serving is equal to a glass of milk, a pot of yogurt or 30g of cheese. These dairy foods have exclusive benefits when it comes to supplying calcium. For example when you compare spinach as a source of calcium to dairy products you would need 16 servings of spinach to get the same amount of calcium that is found in one pot of yogurt, one glass of milk a 30g serving of cheese.

Vitamin D helps in the absorption of calcium. Sunshine is the best source of vitamin D. With the use of sunscreens we experience less sunshine and therefore need to ensure that oily fish, eggs and fortified cereals are included as part of a healthy eating plan. Ten to fifteen minutes sunlight exposure per day helps give adequate vitamin D but it is sensible to avoid the sun's strongest rays in the middle of the day. Vitamin D supplementation may be necessary for the elderly and breast-feeding mums but always seek the advice of a health care professional on this matter.

The Myth About Low Fat Dairy and Calcium

I'm frequently asked if low fat dairy means low calcium and the answer is a resounding NO! Rest assured low fat dairy products are just as good for bone health. Calcium is water-soluble so when the fat is reduced, the calcium is not. The good news is that full fat milk contains around 3.5% fat so there is no need to compromise calcium intake over concerns about weight. In any case, when it comes to weight control, it is usually better to focus on reducing the intake of confectionary and sugary foods and watch portion sizes.

Soft drinks

The increased intake of soft drinks has resulted in the displacement of milk from the diet. Soft drinks are devoid of nutrients and contribute nothing to building and maintaining healthy bones. Milk is a healthy drink for bones.

Fad Dieting & The Dangers to Bone Health

When it comes to promoting bone health, load bearing exercise like walking and jogging is highly recommended.

Bone loss can be increased while dieting so if you are trying to lose weight, make sure you consult with a health professional. Worryingly, people often exclude dairy products from their diet in an attempt to reduce calories but it is not an advisable approach. It is important to have the three servings from the dairy group, even if they are reduced fat products. The best way to lose weight is to reduce foods from the very top of the food pyramid and take regular exercise. Remember, when it comes to promoting bone health, load bearing exercise like walking and jogging, is especially helpful. To view the food pyramid, visit: http://www.healthinfo.ie/fs/doc/hpu_publications/Food_Pyramid_Plates_August_05.pdf. A special food pyramid poster for children is also available to download at: http://www.healthinfo.ie/fs/doc/hpu_publications/HPM00463.pdf.