Calcium combines with other minerals to form the hard crystals that give bone strength.  The bodies calcium is found 99% in bones, and the remaining 1% is dissolved in the blood and other fluids which are essential for healthy functioning of the heart, muscles, blood and nerves.  Our bodies cannot make calcium, therefore we need to nourish ourselves with calcium rich diets and supplements.

How well calcium is absorbed into our bodies is very important.  Reduced absorption maybe affected by excessive amounts of caffeine, alcohol, soft drinks and diets high in animal proteins.  On a daily basis, calcium is continually lost through our skin, nails, sweat and urine.

Many products are now incorporating Vitamin D with Calcium, which helps the absorption of calcium from the gut.  Having Vitamin D incorporated with the calcium supplement, is useful if you are vitamin D deficient.  Vitamin D is produced by natural ‘sunlight’.  Exposing ourselves to sunlight, in adequate portions of time will produce around 1000IU of vitamin D (generally only a few per day).  We can also find small amounts of Vitamin D in salmon, herring, mackerel, liver and eggs.

Practical tips for getting calcium into your diets

• Eat canned fish with bones, particularly salmon and sardines (fish bones contain calcium)
• Add milk or skim milk powder to soups or casseroles, and use yoghurt in desserts & salads
• Eat more broccoli, beans, almonds
• If you cannot eat dairy foods, eat other types of food that contain calcium or that are fortified with calcium.  NOTE: People with lactose intolerance are often able to eat yoghurt and cheese as the lactose levels in these foods have been broken down
• Get advice from a dietician or naturopath if you need help with increasing the calcium in your diet or for general advice on healthy eating

Exercise
Is an important ingredient in maintaining healthy bones.  Regular physical activity can maintain and increase bone strength and muscles strength, which is important for supporting the joints and preventing falls. Caution; Someone who has established osteoporosis may not be able to do as many types of activities, please seek professional advice before beginning a program.

How is Osteoporosis diagnosed?  A bone density test.  It is a short, painless scan, usually done on the hip and/or spine.  The result is called a T-Score.  Your Doctor will refer you for a test, if needed.