Sunday 25 March 2018

Promotion: Avoid osteoporosis

Brie with Spinach and Pistachios
Brie with Spinach and Pistachios

How can I minimise my risk of osteoporosis?

LowLow nutritionist Dr Evelyn Hannon replies:

Important nutrients to consider when it comes to our bones include calcium and vitamin D.

Dairy products are the richest source of calcium and we should eat three portions a day to make sure we are getting enough calcium.

One portion is a glass of milk, an ounce of cheese (approximately the size of a matchbox) or a carton of yoghurt.

Low fat dairy products are a great choice as they contain the same amount of calcium as regular dairy products for less fat.

Vitamin D is also vital as it helps the body absorb calcium. Vitamin D is sometimes called the ‘sunshine vitamin’ as it is formed by the action of sunlight on our skin.

Unfortunately we cannot depend solely on the sun to give us enough vitamin D in Ireland and so we are more dependent on dietary sources. Sun protection creams also prevent us making vitamin D.

Food sources of vitamin D include oily fish (such as salmon or trout), eggs and fortified foods such as milk and breakfast cereal.

Physical activity and in particular weight-bearing exercise is also important for healthy bones. Examples of weight bearing exercise include walking, running up and down the stairs and dancing.

Other factors that can increase the risk of osteoporosis include being underweight or overweight, excess caffeine intakes (more than 400mg per day - one mug of instant coffee contains about 100mg) and also excess alcohol intakes.

Thanks to LowLow Nutritionist Dr Evelyn Hannon RPHNutr. For more information on LowLow check out

If you have a question for Dr Evelyn, email

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