Osteoporosis is a condition where bones become weak and brittle, increasing the risk of fractures from minor accidents. It mostly affects women, especially after menopause when estrogen levels drop. Risk factors include a small body frame, low body weight, lack of exercise, smoking, heavy alcohol use, and certain medications. Maintaining bone health requires adequate calcium, vitamin D, and exercise daily. Calcium-rich foods and vitamin D sources like fish, eggs, and sunlight should be consumed, while limiting phytic acid from bran and oxalic acid from spinach that interfere with calcium absorption.

1. Osteoporosis
A condition which mostly affects middle-aged and elderly women, the bones become weak and brittle so that
sufferers are more vulnerable to fractures even after minor accidents. The areas most at risk are the hips, wrists
and the spine. Other symptoms may include pain in the hips and back, loss of height and sometimes a stooped
posture as the bones of the spinal column become weak and compressed.
Who is at risk?
Throughout life our bones are continuously being replaced. In younger, healthier people the bone mass and
structure are usually well maintained with age, however, we lose more calcium from our bones than is put back
and our bones lose density.
Women have a far greater risk than men of developing osteoporosis. They have less bone mass to begin with and
due to the menopause lose the hormone oestrogen which slows bone loss. While post-menopausal women are
most at risk some younger women, marathon runners, dancers and gymnasts may also suffer from osteoporosis.
What they all have in common is a very low amount of body fat, irregular or non-existent menstrual periods and
low oestrogen levels. A low body weight increases the risk of osteoporosis because it puts less stress on bones and
stress increases bone density. Body fat also promotes oestrogen production.
Diet & Lifestyle choices
Vitamin D is needed by the body to absorb calcium. The main source of this vitamin is the action of sunlight on
the skin and we need at least 30 minutes direct light a day, but it is also found in some foods including oily fish
and eggs.
The consumption of alcohol and salt should be limited because they can both hasten calcium loss. Heavy drinkers
are particularly vulnerable because they tend to be both poorly nourished and accident-prone, which leads to
greater risks of bone loss and fractures. Caffeine consumption should not exceed 3-4 cups of coffee a day, as
caffeine removes calcium from the bloodstream. The risk of developing osteoporosis is increased by smoking
which interferes with oestrogen production.
Some drugs have also been associated with bone loss when prescribed in high doses, these include prednisone
used in the treatment of asthma, arthritis and other inflammatory diseases and some anti-seizure medicines.
Regular exercise from an early age is another extremely important preventative measure. Bones respond to the
stresses and strains involved in exercise by becoming denser and therefore stronger.
Fighting Back
Phytic acid, which is found in bran, nuts, seeds and pulses, blocks calcium absorption, so people with osteoporosis
should obtain their fibre from sources such as fresh fruit and vegetables. Oxalic acid, found in spinach, rhubarb,
almonds and chocolate for example also reduces calcium absorption so these foods should be eaten in
moderation. A high intake of protein or salt can increase the loss of calcium from the body as well. Scientific
medical research states that calcium supplementation reduces bone quality and leads to fractures.
Take Plenty of; Cut Down on;
.Foods rich in calcium such as green, .Foods rich in phytic acid such as
leafy vegetables. Bran, brown rice and nuts.
.Food sources of vitamin D such as .Foods containing oxalic acid such
oily fish and eggs. as spinach, rhubarb and chocolate.