Osteoporosis is often viewed as an “old person’s disease”. However, if you consider your calcium intake over your entire life determines how likely you are to develop osteoporosis, suddenly you realise it is in fact a “young person’s disease”.
Our bones will be the strongest they will ever be, by our early 20s. Prior to this, we are building up our calcium stores to give us a buffer through age related changes. However, as we age our ability to absorb calcium from food diminishes, while also being lost through our kidney’s at a greater rate. Women, in particular, experience more rapid bone loss following menopause.
Unfortunately, less than half of Australian adults meet the recommended daily calcium intake. Consequently, your bones, which hold about 99% of your body’s calcium, are then drawn on to maintain appropriate levels in your bloodstream. Over time, this will result in a decrease in bone strength, thus leaving you more vulnerable to developing osteoporosis.
The good news is that it’s never too late to start looking after your bones! As well as maintaining your dietary calcium, you can also:
- Get some sun, responsibly – spending some time in the sun helps your skin make vitamin D, which aids calcium absorption
- Limit your alcohol and caffeine intake
- Do weight bearing exercises such as weight training, walking, running, or climbing stairs as these have been shown to improve bone strength
- Be aware of side effects of any medication you are taking. Some forms of contraception and steroids can affect your calcium so you may need to make sure you’re eating extra
- Be aware that some diseases, such as coeliac disease, can impair your calcium absorption.
What about if you’re lactose intolerant? While dairy is by far the simplest way to meet your calcium requirements, there are a range of other foods that are high in calcium, such as:
- Soy milk
- Tofu
- Tinned sardines, or tinned salmon
- Tahini
- Dried apricots
- Brazil nuts
As always, if you’re ever unsure, speak to your healthcare provider before rushing out and buying bottles of, usually unnecessary, supplements.
