What is osteoporosis?
Osteoporosis is a skeletal disorder characterised by reduced bone strength that predisposes a person to fractures.
It occurs most frequently in postmenopausal women, but also in men over 65.
Risk factors
- Genetics
- Age
- Age at menopause
- Total years since menopause
- Medications (corticosteroids, antiepileptics, thyroid hormones, heparin, loop diuretics)
- Body weight
- Dietary factors
- Physical activity
- Smoking
4 steps to strong bones
- Proper nutrition
- An active lifestyle
- Bone mineral density (BMD) testing and pharmacological treatment
- Avoidance of harmful habits
The role of nutrition
Proper nutrition plays a crucial role in the prevention and management of osteoporosis.
Essential nutrients
Calcium: cauliflower, Brussels sprouts, watercress, turnips, cabbage, mustard greens, broccoli, beetroot leaves, dairy products (milk, yoghurt, cheese), soy, mineral water, almonds, sesame seeds, beans, spinach, dark leafy greens, fortified plant-based beverages.
Vitamin D: cod liver oil, herring, salmon, canned sardines in olive oil, canned tuna in olive oil, beef liver, poultry liver, egg yolk, shrimp, fortified breakfast cereals, butter, cream, milk, vitamin-D-fortified milk.
Protein: meat, fish, eggs, legumes, nuts, dairy products.
What to watch out for
- Excess salt — a high sodium intake has a negative effect on bone health.
- Excess caffeine — more than 2 cups of coffee per day increases fracture risk, particularly in women.
- Alcohol — chronic excessive intake is harmful, while moderate consumption may have some protective properties.
Additional tips
- Daily walking or gentle exercise
- Bone density check every 1–2 years
- Adequate hydration
- Maintaining a healthy body weight