According to the National Osteoporosis Society, at least 3 million people in the UK suffer from osteoporosis and, as a result, one in two women and one in five men will suffer a fracture after the age of 50. Many younger people are affected, too.

Osteoporosis literally means "porous bones" and develops when the process of bone remodeling becomes unbalanced. When not enough new bone is made to replace the old worn-out bone that is naturally reabsorbed, your bones start to thin and become more brittle.

Despite its prevalence, osteoporosis is largely a preventable disease. The following tips can help stop you becoming one of the statistics.

• Take regular exercise which stimulates formation of new bone. High impact exercise is best (e.g. aerobics, gymnastics, netball, dancing, racquet sports, jogging, skipping) but non-weight-bearing exercise such as stretching and swimming are also beneficial.
• Obtain good intakes of calcium which is vital for strong bones throughout life. Calcium-rich foods include dairy products, green leafy vegetables, salmon/pilchards (tinned with bones), eggs, nuts, seeds, pulses plus white and brown bread made from fortified flour. Drinking a pint of skimmed or semi-skimmed milk per day provides around 720mg calcium.
• Get enough vitamin D which is essential for the absorption of calcium and phosphate from your diet. Just 15 minutes exposure to bright sunshine on your face makes enough vitamin D in your skin during summer (but you need at least 30 minutes exposure to mid-day sun during winter). Good dietary sources of vitamin D include oily fish, liver, eggs, butter, fortified milk and fortified margarine/spreads as well as supplements. Research shows that adding calcium and vitamin D supplements to the diet of older people significantly reduces their risk of a spinal or hip fracture.
• Eat at least 5 servings of fruit and veg per day for important bone micronutrients such as isoflavones, carotenoids, potassium, magnesium, boron, copper, folic acid, manganese, potassium, silica, vitamin C and zinc. A multivitamin and mineral supplement acts as a nutritional safety net.
• Eat oily fish which, as well as providing vitamin D, also increase calcium deposition in your bones. A daily fish oil supplement is an excellent idea.
• Avoid canned, fizzy drinks that contain phosphoric acid, as high intakes increase loss of calcium from your bones.
• Cut back on salty foods as table salt increases the loss of calcium through your kidneys. Halving average salt intakes could cut urinary calcium losses by as much as 20%, as well as reducing your blood pressure.
• Avoid smoking cigarettes as these increase the risk of osteoporosis.
• Avoid excessive alcohol which reduces absorption of calcium from your diet. Moderate intakes may increase bone density although the reason remains unknown.
• Avoid aluminium-based antacids which impair absorption of phosphates - regular use for more than 10 years may double the risk of a hip fracture.
• Avoid excess stress which has been linked with an increased risk of osteoporosis.
• Avoid heavy consumption of red meat which may reduce absorption of dietary calcium. Aim to eat meat no more than once a day - try more vegetarian and fish dishes, instead.

  RESOURCES

  National Osteoporosis Society Helpline: 0845 4500230. www.nos.org.uk

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