Osteoporosis is a condition in which the bones become fragile and brittle, leading to a higher risk of fractures than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density).
Love your bones with calcium
Calcium performs various functions in the body and plays important roles in the muscular, nervous and endocrine (hormone) systems. Getting enough calcium is important to help protect us from developing osteoporosis later in life. It is also important to maintain adequate levels of vitamin D, as it helps in the absorption of calcium. By age 30, peak bone mass (maximum bone density) is reached and most of this is achieved by puberty when there is the greatest rate of growth. Adequate calcium is especially important during childhood and adolescence, and yet this is often a time of inadequate calcium intake.
Later in life, when the body loses calcium, particularly around the time of menopause for women, there is an increased requirement for calcium. As men also lose calcium throughout the ageing process, it is also important that they consume enough calcium.
How much calcium do I need?
Most studies show that the required daily intake for postmenopausal women is 1300mg of calcium. Approximately 60% of our calcium intake comes from dairy products, the rest from the small amounts contained in breads, cereals, fruits and vegetables.
In general, 3 serves of dairy products per day (one serve is equal to 250ml milk, 1 tub yoghurt etc), will provide the NRV for most Australians.
Baked Ricotta Omelette Recipe
The secret to this fluffy and creamy baked omelette is a whole load of ricotta. Try it, you won’t regret it!
400g wedge ricotta
8 eggs. lightly beaten
100g mixed mushrooms, sliced if larger in size
4 spring onions, finely chopped
30g baby spinach leaves or rocket
1 punnet (250g) trussed cherry tomatoes
1. Whisk together ricotta and eggs until combined. Season to taste. Set aside.
2. Heat butter in a ovenproof 26cm frying pan over medium heat and sauté mushrooms for 2-5 minutes or until just tender. Add spring onions and spinach and cook for a further 1 minute or until spinach has wilted. Arrange tomatoes over spinach mixture and pour over ricotta eggs mixture.
3. Transfer frying pan to the oven and bake at 180°C for 15-20 minutes or until just set and golden brown on top. Serve immediately.
Recipe courtesy of Legendairy (http://www.legendairy.com.au/)
What services does Arthritis & Osteoporosis NSW offer to people with osteoporosis?
We are a charitable and membership-based organisation that seeks to improve the quality of life of those affected by osteoporosis. The organisation is a trusted source of evidence-based and up-to-date information on osteoporosis and its treatment. Education programs are delivered across a number of platforms such as seminars, webinars and community awareness sessions. If you would like to stay informed about all of our latest information, events and resources subscribe to our eNewsletter. To take the next step and be heard, be informed, be supported and be rewarded, you might like to become a member of Arthritis & Osteoporosis NSW.