The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health. Stella Weller

      Please check with your doctor or nutritionist for advice on your best choice of calcium supplement. Boosting calcium intake:

       Try figs for snacks. One fig contains about 23 milligrams of calcium. (Figs, however, are high in calories.)

       Sprinkle grated Parmesan cheese or toasted almonds (ground or slivered) on stir-fried broccoli.

       Use yoghurt as a base for dips, spreads and toppings.

       Try tofu in lasagne and stir-fried dishes.

       Add almonds or cheese cubes to salads.

       Use milk instead of ‘whiteners’ in tea and coffee.

      High-calcium shake

      Here’s a recipe for a drink that is rich in calcium, vitamin D, silica, fluorine and other bone-strengthening nutrients. It’s easy to make and it’s enough for one person.

      Into an electric blender (or equivalent), pour a cup of chilled, low-fat, vitamin D-enriched milk. Add one tablespoon of low-fat powdered milk, a teaspoon of unpasteurized honey, a few drops of pure vanilla extract and a few fresh strawberries (wash and remove stems and caps). Instead of strawberries, you may use fresh peaches, peeled and sliced, or other fruit of your choice.

      Blend the ingredients for a few seconds or until you have a smooth, frothy milk shake.

      Osteoporosis

      Osteoporosis, or porous bone, is a disease characterized by low bone mass and deterioration of bone. It leads to fragile bones and increased vulnerability to fractures, particularly of the spine, hip and wrist.

      Because bone loss usually occurs without symptoms, osteoporosis is often called ‘the silent disease’. People may not know that they have the condition until their bones become so weak that a sudden bump, a strain or a fall causes a vertebra to collapse or a bone to break.

      Factors that increase the likelihood of osteoporosis developing include: having a thin and/or small frame; advanced age; post-menopause; having anorexia or bulimia nervosa; a diet low in calcium, vitamin D and other essential nutrients; lack of regular exercise, cigarette smoking and excessive use of alcohol.

      Recommended measures for helping to prevent osteoporosis include:

       An adequate diet, rich in calcium, vitamin D and other essential nutrients, and low in refined, overprocessed foods.

       Chewing your food thoroughly, to facilitate proper digestion and assimilation of nutrients.

       A health-promoting lifestyle, with no smoking and with limited alcohol and caffeine intake.

       Avoiding the use of antacids that contain aluminium. They tend to leach calcium from the bones and cause the body to excrete it.

       Regular exercise, particularly weight-bearing exercise such as walking, running, dancing and playing tennis.

      Copper

      Copper helps in the proper functioning of nerve, brain and connective tissue. It is also essential for healthy blood and for the utilization of vitamin C.

      If you regularly consume green leafy vegetables and whole grain products, you are unlikely to be copper deficient. Other good sources of this nutrient are: nuts, organ meats, prunes, pulses, seafood and seeds.