Osteoporosis literally means "porous bones'. Bone is constantly being renewed and kept strong and solid until an age of about 35. After this the renewal slows down and if the pace at which the bone is lost is faster than the rate at which it's replaced, the bone structure becomes weaker and more fragile. This condition, that leaves bones vulnerable to breaks and fractures, is called osteoporosis. Although all women are at risk, the risk is greater in the following cases:

  • If you missed your periods for six months or more (unless of course when you are pregnant)
  • If you have suffered from anorexia
  • If you have been on corticosteroids for over six months
  • If your mom has had a hip fracture
  • If you are a smoker
  • If you drink more than 3 glasses of wine or measures of spirits per day
  • If you are doing little or no exercise
  • If you avoid dairy products

There are no noticable symptoms until it is too late. You may have been losing bone for years, but might realize it when you fall, or when a knock results in an unexpected fracture. By then and the disease has already established itself.

Nutritional intervention:

The best cause of action is to build sufficient bone mass before serious bone loss starts. Eat plenty of calcium rich foods, such as low fat or fat free dairy, low fat cheese and low fat or fat free yoghurt, baked beans, salmon and sardines and any of the dark-coloured leafy vegetables. Do plenty of weight-bearing exercise, like tennis, dancing, jogging, aerobics or brisk walking as muscle stretching makes the bones stronger. A good calcium supplement is also recommended to ensure optimal intake of calcium. You need a daily intake of 700 - 1000mg of calcium a day, and if you are breast feeding you will need 1000-1200mg of calcium a day.


The practice:

21 Highland avenue
Bryanston, Johannesburg


Office  073 179 4907


NutritionWeek 2016 link