World Osteoporosis Day – Taking Care Of Your Bones

Today is World Osteoporosis Day ……


In the days of our youth, it is seldom that we get sick as a result we take health for granted.   A lot of people live for the moment and do what’s good for them right now forgetting to invest in the future…. Then we experience difficulties later in life….. A bit of knowledge and discipline go a long way……

What is Osteoporosis?

“Osteo” means bones and “porosis” stands for porous / weak

Osteoporosis is a bone condition affecting bone structure and strength thus making them thinner and fragile because of reduced bone density.  Osteoporosis is often called a “silent disease” because you won’t detect symptoms until a bone breaks.

Both men and women are affected.


Some of the risk factors: 

  • Age
  • Alcohol misuse / Heavy drinking
  • Family history
  • Malabsorption problems
  • Inactivity


How can it be prevented? 

  • By consuming adequate amounts of calcium (to build bones) and getting enough vitamin D.  The latter helps with the absorption of calcium.
  • Cutting back of sodium also help.  A high intake of salt depletes calcium stores in the bones and it is excreted in urine.
  • Being physically active stimulates bone building cells and thus strengthens bones.
  • If you haven’t started smoking then good for you.  Don’t start.  If you smoke, try to do it moderately.  Think of long term effects.
  • Limit alcohol intake.  Do it in moderation.


Sources of calcium include nuts(almonds), fish (tuna, salmon), dairy products (milk, yoghurt, calcium fortified cheese), green veggies (brocolli) etc.

The funny thing about life is that when you are young, you are in your best years and fell fit as a fiddle.  However, as years go by, you start seeing the effects of your youth days. Like they say, prevention is better than cure.


For more information, talk to your doctor, dietitian / nutritionist, or get information from your local clinic.  Being informed will lead to better choices and decisions.  Take care of your bones!

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About Author


Thuli Gogela is a Food Technologist with 8 years of experience developing products in food manufacturing. She is dedicated to discovering wholesome traditional dishes and recipes with a distinctive taste from different parts of the African continent. Thuli is well known for her food blog, Mzansi Style Cuisine which was established in 2010. She saw a gap in the traditional food market that people were hungry for. From there, it didn’t take long to build her brand. In 2013, she started writing a recipe column for the Cape Times for and has collaborated with some of the biggest brands in South Africa namely, Knorr, Nedeburg Wines, First Choice and Spekko rice. Not only does Thuli feature traditional African dishes, she’s also open to developing recipes, food consultations and brand collaborations.

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