Osteoporosis

Osteoporosis is characterised by reduced bone mass and deterioration of bone architecture, resulting in bone fragility and subsequently increased risk of fractures. With osteoporosis the bone is normal in composition, but deficient in quantity, quality and structural integrity. Osteoporosis has many contributing factors that include age, sex, genetics, nutrition and lifestyle.

For more information, see Osteoporosis.

Animation: Osteoporosis

Osteoporosis occurs when the body fails to form enough new bone, or when too much old bone is readsorbed by the body, or both.

Watch an animation about osteoporosis.

Video: Osteoporosis and our bones

Bones are an important part of our bodies that we don't think about too much. Dr Joe Kosterich talks about the causes, signs, diagnosis, prevention, management and concerns of osteoporosis.

Watch the video Osteoporosis and Our Bones.

Osteoporosis fact sheet

During childhood and the teen years, particularly just before puberty, the body is very efficient at storing calcium and building strong bones. By our early twenties, peak bone mass is achieved. By age 65, both men and women lose bone at the same rate.

For more information, see the fact sheet on osteoporosis.

Nutrition and osteoporosis

Video: Nutrition and bone health

More than half of Australian teenagers aren't receiving their daily calcium requirements. Professor Weaver discusses health problems associated with calcium deficiency and strategies for improving nutrition.

Watch the video Nutrition and Bone Health.

Video: Milk and bone density

What's Good for You: Milk has a positive effect on bone density and maintenance.

Watch the video Milk and Bone Density.

Milk and milk products

Children and adolescents should be encouraged to consume dairy products because this is the period of their lives in which they are building their peak bone mass and developing lifelong habits. Dairy products are generally defined as food products that are produced from milk. They are the major food source of calcium and protein in most developed countries.

For more information, see Milk and Milk Products.

Tool: Calcium intake calculator

Type in the number of serves of the following foods you get each day, then click 'Evaluate'.
Food Source	Intake	Amount	Calcium (mg)
Milk
- regular		250ml	293
- skim		250ml	319
- reduced fat		250ml	352
- low fat		250ml	416
Flavoured milk
- Chocolate, regular		1(300ml) carton	334
- Chocolate, reduced fat		1(300ml) carton	352
Yoghurt
- plain		1(200g) tub	353
- plain, low fat		1(200g) tub	434
- fruit		1(200g) tub	353
Cheese
- Cheddar		40g	310
- Edam		40g	360
- Parmesan		40g	460
Icecream
- regular		100g	119
- low fat		100g	146
Meat
- Beef, Steak grilled/trimmed		100g	6
- Lamb Chop, midloin, grilled		100g	8
Chicken
- roasted/skin		100g	13
- roasted/no skin		100g	14
Salmon - grilled		100g	21
Eggs - boiled		1 large	25
Broccoli		100g	31
Apricots - dried		50g	33
Almonds		50g	117
Baked Beans		1/2 cup	47
Spinach/Silverbeet		100g	53
Apples		1 medium	8
Oranges		1 medium	38
Bread - wholemeal		1 slice	24

How much calcium do you need daily to maintain good health?

You need to increase your calcium intake by mg to meet your Recommended Daily Intake (RDI) of mg.

This is a healthy amount of calcium when compared to your Recommended Daily Intake (RDI) of mg.

The upper limit of daily calcium intake is 2,500mg. Speak to your doctor or health professional on how to cut down your intake to the appropriate level.

Up until 6 months of age infants should be fed only breast milk or infant formula.

References

Foodworks 2007 Version 5.00.1324 (See Calcium Calculator 2009).
National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand, 2008 [cited 2008 Nov 3]. Available from: http://www.nrv.gov.au/Nutrients.aspx?code=5540006

Disclaimer

This calculator includes a small number of foods that are rich calcium sources, or that are commonly eaten. While the calculator may give an estimate of your calcium intake, it should not be relied upon for an accurate assessment of dietary calcium intake. For a comprehensive dietary assessment, see an Accredited Practising Dietitian.

This information will be collected for educational purposes, however it will remain anonymous.

Nutrition in adolescent girls

Adolescence is the transition period between childhood and adulthood; a window of opportunity for the improvement of nutritional status and correcting poor nutritional practices. This is about the same period puberty sets in, typically between the ages of 10 and 13 years in girls. Adolescent nutrition is important for supporting the physical growth of the body and for preventing future health problems.

For more information, see Nutrition in Adolescent Girls.

Nutrition in mature women

Nutritional status in old age is as important as in any other stage of the life cycle. Generally, energy needs decrease and protein requirements increase as you age. The risk of developing osteoporosis increases once a woman has reached menopause, and more calcium is needed to adjust for hormonal changes in the body.

For more information, see Nutrition in Mature Women.