Osteoporosis

Osteoporosis is a condition of brittle bones affecting many Australians. Eating enough calcium rich foods throughout life can help to prevent osteoporosis.

Osteoporosis means brittle bones and occurs when bones lose calcium and therefore break more easily. Osteoporosis is quite common in Australia, affecting one in two women and one in three men over the age of sixty. Osteoporosis is more common in women because hormone changes during menopause speed up the loss of calcium from the bone.

The following tips can help to reduce the risk of developing osteoporosis:

• include food and drinks containing calcium every day
• keep active, weight bearing exercise is very beneficial (exercise in which you support your own weight, such as walking)
• drink less alcohol
• have less caffeine food and drinks
• don't smoke
• eat less foods high in sodium (salt)

The following foods contain calcium, try to include at least three choices each day:

• dairy products
  milk, cheese, yoghurt
• calcium enriched soy products
  milk, yoghurt
• fish with edible bones
• firm tofu

Eating calcium rich foods throughout life will help to reduce the risk of developing osteoporosis. Calcium is deposited in bone giving it strength until the age of 20-30 years. The stronger bones are at this age, the lower the risk of developing osteoporosis later in life. So it is very important for children and teenagers to eat plenty of calcium rich foods each day.

The use of hormone replacement therapy after menopause can also help to reduce the risk of developing osteoporosis and slow its progression in those with osteoporosis.


An Accredited Practising Dietitian can provide expert diet and nutritional advice to help prevent or minimise the effects of osteoporosis.