How do bones become weak?    We have a special system, known as Bone Remodelling, which maintains our bones by a process of removing old bone tissue and replacing it with new bone tissue. During adolescence and young adulthood, this system works efficiently and our bones actually increase in mass and strength until around the age of thirty. This is when peak bone mass and maximum bone strength is achieved. As we get older, the efficiency of this system diminishes, and this results in a net loss of bone mass and a gradual loss of bone strength. As the bones become weaker, the risk of fracture increases. Eventually fractures become common and can occur even with the application of minimal force.

The Role of Calcium    Calcium intake plays an important role in looking after our bones. It provides us with the mineral content we require to remodel and to maintain our bones. If calcium intake is inadequate, the strength of our bones will diminish and our bones will become weaker more quickly.

How much calcium do I need per day?    The amount of calcium required per day depends on certain factors such as age, pregnancy and lactation. The Recommended Daily Intake for calcium is summarised in the following table.

Women Pre-menopausal Post-menopausal Pregnant Breastfeeding

Calcium (mg) 800 1000 1100 1200

The general requirement for adult women aged from 19 years is 800mg. Requirements increase for post-menopausal women and for women who are pregnant or lactating.

What does this mean in terms of food?    Dairy foods are the best source of calcium in the diet. The amount of calcium found in foods is summarised in the table below. Low fat dairy foods are recommended to help control weight and reduce risk of heart disease. They have the same amount of calcium (or sometimes more) as the full fat versions.

Food 1 Cup of milk (250mls) 5 Canned Sardines (75g) ½ Cup Canned salmon (105g) 1 Tub of Yoghurt (200g) 1 slice of cheese (20g) ½ cup of custard (140g)

Calcium (mg) 310 285 280 255 155 140

Are there other ways of treating Osteoporosis?    It is important to eat a balanced diet to provide adequate nutrients. Calcium is the most important nutrient for maintaining bone mass and keeping bones strong. Vitamin D is also important as this helps your body absorb calcium in the gut. Good sources of vitamin D are found in foods that contain calcium too such as fish and milk. You can help your bones become stronger by keeping active. This can include walking and light weight training.