Healthguider Women’s Health

The Brittle Bone Disease

Osteoporosis – the brittle bone disease - affects one in three women and one in 12 men at some point in their lives. The disease is the result of a reduction in bone density leading to an increased risk of fractures.

After the age of 35 there is a natural reduction in bone mass but this can be exacerbated by certain drugs such as steroids; lack of regular exercise; smoking and excessive alcohol intake; and in women, the menopausal drop in oestrogen levels (Oestrogen protects women from bone loss).

There are many ways you can reduce your risk of osteoporosis:

1. Take regular exercise – even 30 minute walks three times per week can be beneficial.
2. Adopt a healthy diet and eat plenty of foods rich in vitamin D and calcium – semi-skimmed milk, natural yoghurt, bread, cereals, green veg.
3. Soya contains isoflavins which help to regulate hormones at the time of menopause. If you dislike the taste of soya milk for instance then it is possible to soya in easily-digestible capsule form.
4. Eat plenty of fish rich in vitamin D – tuna, sardines, pilchards and mackerel.
5. Avoid too much red meat: the excessive protein reduces calcium absorption in the gut and increases loss from bone - therefore promoting bone thinning.
6. Reduce alcohol to a minimum.
7. Stop smoking.

© Healthguider 2004

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