Food for stronger bones  

I believe most people know that calcium is important for healthy bones and that the best source of calcium is milk.

A low calcium intake leads to weak bones.  However, when people become intolerant or allergic to milk they are at a loss on how they can still keep their bones strong.

The bone is a living tissue that is continually breaking down and reforming and therefore needs to be replenished with calcium.

Adequate calcium intake helps ensure good bone mass during adolescence and in early adult life, and to minimise the bone loss that occurs with ageing.

Calcium needs increases in children and adolescents. Also there is increased need in pregnant or breastfeeding mothers.

Hormones have a great role in bone health especially oestrogen. Women with low oestrogen levels need higher calcium intakes to reduce the calcium drain. This means that women who have reached the post-menopausal age also need higher calcium intake. Women with irregular or absent menstrual periods  are also at risk of weak bones. The risk is even higher in this category especially if they are athletes.

To eat adequate calcium.

• Eat at least three servings of high-calcium dairy foods each day. Sources include milk, yoghurt and cheese.  Remember, not all dairy foods are particularly calcium-rich.

• If you are lactose intolerant you can still consume yoghurt and cheese which have low lactose levels.

• For those with milk allergy or vegans, they can get their daily doses from fortified soy products like soy milks and soy products.

• Other foods that are rich in calcium include fish, nuts and seeds.

• If you require higher calcium and are unable to consume adequate dairy products, consult your doctor.

• Calcium supplements may be recommended in the case of high calcium requirements (particularly in low-estrogen states).

• Avoid, too much protein as it interferes with calcium absorption.

Exercise is one of the best ways to keep your bones strong. This is especially more important as we grow older. Strong bones will help keep your posture straight as you grow older and also reduce the risk of fractures.