Increase Calcium Intake

Increasing calcium intake slows bone loss. As a guide, the recommended intake of calcium for adults is 1,000 milligram (1 gram) daily. Women who are post-menopausal should have 1,200 milligrams (1.2 grams) daily.

The best source of calcium is from your food. Dairy foods are the best source of calcium. Choose dairy foods that are low in fat and high in calcium. Dairy foods include:

• milk
• cheese
• yoghurt
• buttermilk

Other sources of calcium are:

• green leafy vegetables:
• broccoli
• turnip greens
• chinese cabbage
• cauliflower
• salmon
• tofu
• almonds
• brazil nuts
• dried beans

Calcium enriched foods, such as bread, can also be a good source of calcium.

Foods that increase calcium excretion and bone loss should be minimized. These foods include high protein foods like red meat, most cereal grains, alcohol and caffeine.

If it is not possible to obtain enough calcium from your diet, you can take calcium supplements. Check with your doctor before you start calcium supplements.

Prevention | Calcium Intake | Exercise | Quit Smoking