Osteoporosis is common in Australia, especially among middle-aged to elderly women. It is a condition where bone density reduces over time. Less dense bones are more porous and brittle, which greatly increases the chance of suffering breaks or fractures. Osteoporosis has no cure, but it is preventable. Following these 4 simple tips can reduce your risk of osteoporosis.


1. Increase Calcium Intake

Calcium is the single most important nutrient for helping develop and maintain strong, healthy bones. Adult males need about 1000mg of calcium each day, and women need ~1300mg. Teenagers and breastfeeding women can need up to 1500mg a day… that is the equivalent of 5 glasses of milk. Eating a variety of foods can help you increase your calcium intake, but if you are specifically concerned about getting enough calcium each day, you may like to try a calcium supplement to top up calcium levels and give your bones the nutrition they need.


2. Increase Vitamin D Intake.

Vitamin D increases the amount of calcium our body can absorb. There’s no point in increasing your calcium intake if your body simply isn’t effectively absorbing that additional calcium.

Vitamin D is produced by our body when we get direct sunlight on our skin. If you don’t spend time in the sun each day, you might like to try a Vitamin D3 supplement to top your levels up and support calcium absorption. Many calcium supplements already have added Vitamin D.


3. Do Weight Bearing Exercise

There are several studies that show that weight bearing exercise (eg/ walking or running) can help increase / maintain bone density long term. But don’t overdo it – other studies show that over-training can cause a drop in oestrogen in females. Low oestrogen levels are a risk factor for brittle, porous bones.


4. Increase Vitamin K-2

The University of Maryland Medical Centre website (www.umm.edu) notes that low vitamin K2 levels individuals have been found in individual with osteoporosis. It is thought that Vitamin K-2 helps calcium bind to bones… like vitamin D, vitamin K2 can help your body get more out of the dietary calcium that you are taking in.


This article is an excerpt from a longer Osteoporosis article by Health365.com.au. For more information on how to avoid osteoporosis, visit www.health365.com.au.