Osteoporosis, or fragile bone, is a growing concern in Malaysia. According to Associate Professor Dr. Sanjiv Rampal, one of the main causes is poor dietary habits and fads. To combat this, Dr. Rampal recommends focusing on consuming calcium-rich foods and optimizing dietary factors that enhance calcium absorption.

Here are some tips to get started:

1. Increase your intake of calcium-rich foods, such as dairy products, leafy green vegetables, tofu, almonds, and fortified foods.

2. Consume foods high in vitamin D, which helps in the absorption of calcium. Sources of vitamin D include fatty fish, egg yolks, and fortified foods.

3. Include foods high in magnesium, as magnesium plays a role in calcium metabolism. Nuts, seeds, whole grains, and leafy green vegetables are good sources of magnesium.

4. Limit the intake of high-oxalate foods (spinach, beet greens) and high-phytate foods (whole grains, legumes), as they can inhibit calcium absorption.

5. Spread calcium intake throughout the day, rather than consuming it all at once, to optimize absorption.

6. Consider calcium supplements if dietary intake is inadequate, but consult a healthcare professional before starting any supplements.

By incorporating these strategies, you can optimize calcium absorption and contribute to overall bone health.