Our bones are continuously being broken down and replaced by new bone – a process called remodelling. Osteoporosis occurs when bone breaks down faster than it can be replaced, ultimately becoming more brittle and susceptible to fractures. To strengthen your bones and joints, try these following steps:

1. Ensure sufficient calcium intake

Up your calcium intake to the recommended daily intake (RDI) of 1,000mg (1,300mg for children above nine and adolescents) with dairy products, soy products and green leafy vegetables.

About 91 percent of our body's calcium is stored in our bones. Limit soft drinks, diuretics like tea and coffee, excess salt and excess animal protein. These are believed to be calcium inhibitors, which leach calcium deposits from bones and encourage calcium loss through the kidneys. Childhood, adolescence, pregnancy, post-menopause and old age are times when calcium intake should be increased.

2. Have adequate vitamin D

Vitamin D helps to boost the transport of calcium to bones and its absorption, and it can be found in foods like eggs, oily fish, butter and fortified cereals. Exposure to sunlight is also an important source of vitamin D, as it synthesizes vitamin D production in our skin. Many food products now are also fortified with vitamin D, like cereals and low-fat milk.