Nutrition and Dietary Intake for Osteoporosis

Adequate nutrition is vital to maintaining good bone health. To lower your risk of Osteoporosis you are encouraged to eat a balanced diet that includes optimal calcium, sunlight or supplementation to keep your vitamin D levels up, and maintain healthy body weight. 

Dietary lifestyle factors that are important for bone health are:

1) Moderation of alcohol intake

2) Moderate of caffeine intake

3) No smoking

Calcium-rich products: dairy products - milk, cheese, yoghurt.

Non-dairy sources of calcium include tofu, dark green vegetables (spinach, broccoli), calcium-rich nuts (almonds, Brazil nuts) and calcium-fortified dairy substitutes (e.g. almond or soy milk).

Staying in a healthy weight range is extremely important to maintain bone health. A healthy body weight in older adults is indicated by a body mass index (BMI) between 20 and 25.

BMI Calculator

People who are underweight typically have lower bone density and a much higher risk of fracture. 

- Women of average height who weigh less than 55kg.

- Men of average height who weigh less than 60-65 kg.

A healthy body weight changes hormone levels and growth factors which have a positive effect on bone density. Being obese can offset these beneficial effects due to the higher risk of diabetes and possibly greater risk of falls – some fractures are actually more common in people who are obese.

Low levels of vitamin D reduce the body's ability to absorb calcium from the diet, and in extreme cases can result in under-mineralisation of the skeleton. 

Vitamin D is associated with the prevention of muscle weakness, which is important for avoiding falls. Fortunately, regular exposure to small amounts of sunshine can prevent vitamin D deficiency. 

For those who are unable to expose their skin to sunshine, such as those who are veiled, unwell, frail or elderly – as well as individuals with very dark skin – a low dose Vitamin D supplement can be taken.