A Way Towards The Prevention of Osteoporosis Through The Sri Lankan Diet -Part II| ඔස්ටියොපොරෝසිස් වලට තිත තියන දේශීය ආහාර වට්ටෝරුවක් මෙන්න II-කොටස

Osteoporosis

There are four steps, which can optimise bone health and help prevent osteoporosis:

1. Healthy diet rich in calcium:

Calcium, the main compound for strong and healthy bones, is needed in different quantities during the life cycle. The below table gives the daily recommended intake of calcium for Sri Lankans, of different age groups, by adopting recommendations of the World Health Organisation. However, maximum recommended intake of calcium is 2000mg /day.

Source from: Methods of Healing

Daily Recommended Calcium (mg) intake for Sri Lankans

Age group	mg
Infants	650
Child (1-3 years)	500
Child (4-6 years)	550
Child (7-9 years)	700
Adolescents (10-19 years)	1000
Male (>19 years)	750
Female (19-50 years – pre menopausal)	750
Female (>50 years – post menopausal)	800

Calcium is found in many foods. You can eat one or two servings of calcium rich foods daily as given in the table below. The recommended portion of each food item is also given in the table (the portions below have been recommended to fulfill all nutrients needed for a healthy life). 

Food	Average portion and weight	Calcium content (mg)	Additional benefits
Milk	½ tea cup	115	Protein, saturated fat
Curd	½ tea cup	149	Protein, saturated fat
Yogurt	1 cup(80 ml)	86	Protein, saturated fat
Dried sprat	10 medium	75	Protein, iron
Kunissa (shrimps)	1 table spoon	658	Protein, iron
ice cream	1 cup (80 ml)	80
Kathurumurunga	½ tea cup	1130	Vit. A, B,C, iron
Lotus stem	3 table spoons	182	Iron
Pumpkin leave	½ tea cup	392	Vit. A, B,C, iron
Kura Thampala	½ tea cup	800	Vit. A, B,C, iron
Carrot leave	½ tea cup	340	Vit. A, B,C, iron
Drumstick leave	½ tea cup	440	Vit. A, B,C, iron
Knol-khol leave	3 table spoons	300	Vit. A, B,C, iron
Gingelly seeds	1 table spoons	80	Protein, iron
Example of a meal Rice Kunissa Katurumurunga Malluma Knol-khol curry Woodapple as a desert	2 cups 1 table spoon 3 table spoon 3 table spoon 1 medium Total	20 658 508 111 130 1427	Energy, Protein, Vitamin and minerals

This shows that Sri Lankan diet can fulfil the calcium requirement if we take it appropriately in right quantities and include at least one calcium rich food item every day into our diet. When you are selecting food items go for a variety rather than depending on one or two items, which will promote the overall health.

Those with an inadequate calcium intake can take an inexpensive form of calcium tablets after consulting your doctor for a daily cost of 30cts. Don't forget even mineral water can fulfill up to 1/3 of daily calcium need!

2. Weight-bearing exercise:

Source from: Conversations for Women in their Twenties

Exercise simulates bones to be stronger.To build strong bones during childhood and adolescence, a minimum of ½ hour physical activity (playing, walking, running and swimming) is needed daily till the age of 18 years in addition to a calcium rich diet. After that it should be maintained at least three to five days per week throughout life.

3. A healthy lifestyle:

Source from: www.besthealthylifestyletips.com

The best way to keep your bones healthy is to establish a healthy lifestyle with no smoking or an excessive alcohol intake.

4. Bone density testing and medication when appropriate:

This may be done at your local hospital, after consulting with your doctor.

osteoporosis is highly preventable. LET’S START FROM CHILDHOOD and get used to healthy eating habits and regular physical activities.

Written By-

Dr. Renuka Jayatissa