Loss of calcium from the bones of your spine could result in partial collapse of the vertebrae. To stop this, make sure you're getting the recommended intake of calcium. Here's what you need each day:

Children aged nine to 18: Aim for 1000 to 1300mg per day.

Eat up: 250ml reduced-fat milk (352mg calcium) + 200g plain yoghurt (390mg) + 40g cheddar (327mg) = 1069mg calcium.

Adults aged up to 69: Consume at least 1000mg of calcium per day.

Eat up: 100g canned red salmon (220mg) + 250ml reduced-fat milk (352mg) + 100g ice-cream (133mg) + 230ml calcium-fortified orange juice (300mg) = 1005mg calcium.

Postmenopausal women: This group should eat 1000 to 1300mg of calcium each day.

Eat up: 1 cup calcium-fortified cereal (200mg) + 250ml reduced-fat milk (352mg) + 30 almonds (80mg) + 100g sardines (380mg) + 2 slices calcium-fortified bread (200mg)= 1212mg calcium.

Adults aged over 70: Try to work at least 1300mg of calcium per day into your meal plan.

Eat up: 2 boiled eggs (42mg) + 250ml calcium-fortified milk (353mg) + 200g plain yoghurt (390mg) + 40g reduced-fat cheddar cheese (323mg) + 2 slices of calcium-fortified bread (200mg) = 1308g calcium.

 

Take action now to ensure your bones will stay strong and healthy as you grow older. One's health is largely inherited, but you can take protective measures to build a strong frame and reduce your risk of fractures.

 

DO

Know the risks. ‘Osteoporosis has no symptoms until a fracture occurs - four out of five people don't even know they have osteoporosis,' says Professor John Eisman of the Garvan Institute of Medical Research.

High-impact weight-bearing exercise such as jogging, vigorous gardening or dancing on a regular basis. But if there's a fracture risk, consult your doctor first.

Get a bone scan. ‘It's important older people see their doctor to get a bone scan for early detection and prevention,' Professor Eisman says. ‘Anyone who has a minor trauma, such as a fall, that results in a break or facture, or has lost weight, should investigate.'

 

DON'T

Smoke.

Eat a high-salt diet or consume too much caffeine as it can interfere with calcium absorption.

Skimp on calcium. Visit the Osteoporosis New Zealand website, www.bones.org.nz, and take the calcium counter test to calculate your intake. take our test.

 

 

Are you at risk of osteoporosis?

Try our quiz

If you answer ‘yes' for any of these questions, it doesn't mean you have osteoporosis. But you do have proven risk factors for the condition and therefore may wish to consult your doctor, with this test in hand.

 

1 Have you or either of your parents been diagnosed with osteoporosis?

 

2 Do either of your parents have a ‘dowager's hump'?

 

3 Are you 40 years of age or older?

 

4 As an adult, have you ever broken a bone following a minor fall from standing height or less?

 

5 Do you fall frequently (more than once in the past year)?

 

6 After the age of 40, have you lost more than 3cm in height?

 

7 Are you underweight?

 

8 Have you taken corticosteroid tablets (cortisone or prednisone) for more than three consecutive months?

 

9 Have you been diagnosed with rheumatoid arthritis?

 

10 Have you ever been diagnosed with an overactive thyroid or over-reactive parathyroid glands?

 

11 Do you drink more than two standard alcoholic drinks a day?

 

12 Do you or have you ever smoked?

 

13 Do you do less than 30 minutes of physical activity per day?

 

14 Do you avoid milk and other dairy products without taking any calcium supplements to compensate?

 

15 Do you spend less than 10 minutes per day outdoors, and do so without taking vitamin D supplements?

 

FOR WOMEN

 

16 Did you reach menopause before the age of 45?

 

17 Have your periods stopped for 12 consecutive months or more (not due to pregnancy/menopause/hysterectomy)?

 

18 Were your ovaries removed before the age of 50 without taking HRT?

 

FOR MEN

 

19 Have you ever suffered from impotence or a lack of libido, or other symptoms related to low testosterone levels?

 

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