National Osteoporosis Foundation of South Africa (NOFSA)

01/09/2025

THOUGHT OF THE DAY
“Just as spring awakens the earth, may this season awaken hope, joy, and new possibilities within you.”- Unknown

30/08/2025

🦴💚 BONE HEALTHY RECIPE OF THE WEEK: POTATO & LEEK CASSEROLE 💚🦴

Warm, cheesy, and packed with goodness – try our Potato & Leek Casserole 🥔🧅🧀.
A hearty dish that not only comforts your soul but also supports strong, healthy bones. 💪✨

🍴 Perfect for family dinners or cozy nights in!

INGREDIENTS
🥔 750 g potatoes
🧂 Salt
🧅 750 g leek
🥩 250 g cooked ham
🧀 100 g Emmentaler cheese (45% fat)
🧈 30 g margarine
🥄 2–3 tbsp flour
🥛 250 ml milk
🥣 125 ml vegetable broth
🌿 Pepper, nutmeg

INSTRUCTIONS
1️⃣ Peel and wash the potatoes, cut in thin slices. Cook briefly (6–8 minutes) in salted water, remove and drain.
2️⃣ Remove the tough outer leaves of the leek, cut remaining leek in thin rings, and wash thoroughly. Cook leeks for 3 minutes in boiling water.
3️⃣ Cut ham in cubes and finely grate Emmentaler cheese.
4️⃣ In a pot, stir flour into melted margarine with a whisk, add milk and vegetable broth. Stir at low heat for ±5 minutes. Season with salt, pepper, and nutmeg.
5️⃣ Place potatoes, leeks, and ham in a casserole dish. Pour sauce over, then top with grated cheese.
6️⃣ Bake in a preheated oven at 200°C for ±30 minutes.

29/08/2025

🦴🍂 FALL & FRACTURE PREVENTION 🍂🦴

For anyone living with osteoporosis, keeping bones safe from breaks is the biggest challenge. 💪 As a caregiver, you play a vital role in protecting your loved one by:

✅ Keeping walkways clear of obstacles 🚪✨
✅ Taking over heavy chores (lifting, vacuuming, moving furniture) 🧹📦
✅ Encouraging safe tools like canes or walkers 🚶‍♀️🦯
✅ Discouraging risky activities (step ladders, heavy lifting) ⚠️

Even simple steps can prevent dangerous falls and protect fragile bones.

Learn more: https://osteoporosis.org.za

28/08/2025

THE BONE COMMUNITY : FINDING YOUR SUPPORT TRIBE FOR BONE HEALTH

Bone health is a lifelong commitment, yet many people only begin to understand its importance after experiencing a diagnosis such as osteoporosis, osteopenia, or a fracture due to brittle bones. With a growing number of individuals affected by bone-related conditions – especially among aging populations – there is increasing value in forming bone support communities.

Read more here:

Bone health is a lifelong commitment, yet many people only begin to understand its importance after experiencing a diagnosis such as osteoporosis, osteopenia,

27/08/2025

🦴💙 LOOKING AFTER MY BONES, LOOKING AFTER MY LIFE 💙🦴

Strong bones mean more moments that matter — more laughter, more dancing, more life! 💃🕺✨

Take charge of your bone health today, because . 🌿💪

Learn more: https://osteoporosis.org.za

23/08/2025

💳 BANKING YOUR BONES 🦴💪
The myth that osteoporosis is only a “little, old white lady’s disease” still lingers—but it’s just that: a myth. ❌ Research shows that all population groups can be affected by osteoporosis, and awareness is key!

Think of your bones as your “bone wealth.”
✅ Recognise risk factors early with DXA testing
✅ Stop risky habits like smoking, poor calcium intake, inactivity, and excessive alcohol
✅ Invest in your future with bone-healthy nutrition and regular weight-bearing/resistance exercise

Start building and protecting your “bone wealth” today—your future self will thank you! 💜

Learn more: https://osteoporosis.org.za/cipla-campaign-banking-your-bones

22/08/2025

RATTLE THEM BONES FUN RUN | WALK
Join us for a fantastic day out with family and friends at our upcoming event! Kids under 12 enter for free, so bring everyone along! We’ve got 200 goody bags ready to go, filled with surprises (stay tuned for what’s inside!).

DATE: 1 November 2025
TIME: 7 am
VENUE: Groot Constantia Wine Farm, Groot Constantia, Cape Town
REGISRATION: R160 (includes a bottle of wine)

The first 200 participants will receive medals, and we have exciting raffle prizes lined up, including stays at prestigious hotels like President and Protea in Stellenbosch.

Compete for first, second, and third-place prizes.

Don’t miss out on this fun-filled day with great prizes and memories to be made!

REGISTER HERE: http://bit.ly/3Sfx0oH

21/08/2025

✨💜 AS WE ROUND UP WOMEN’S MONTH, REMEMBER… 💜✨
Your health is your power! 🌸 Too often, women put others first and forget to take care of themselves. This Women’s Month, let’s highlight a silent health issue that affects millions of women worldwide—osteoporosis. 🦴💪

Strong women need strong bones! 💜 By eating well, staying active, and getting regular check-ups, we can reduce the risk and live fuller, healthier lives.

Here’s to celebrating women—not just in August, but every day—and empowering each other to care for our health inside and out. 🌷

https://osteoporosis.org.za

20/08/2025

BONE HEALTHY RECIPE OF THE WEEK: PRUNE AND ROSEMARY SPREAD

This Prune and Rosemary Spread is the perfect blend of sweet, savory, and tangy flavors—delicious on toasted ciabatta and packed with nutrients that support strong, healthy bones. A wholesome snack or appetizer that’s as good for you as it is tasty! 🥖🌿🍇

INGREDIENTS
2/3 cup balsamic vinegar
1/4 cup maple syrup
1/4 tsp each salt and pepper
2/3 cup finely chopped SUNSWEET® prunes
8 oz (225g) cream cheese, softened
1 tsp chopped rosemary
16 slices ciabatta bread

INSTRUCTIONS
1. Pour the vinegar and maple syrup into a small saucepan set over medium heat, bring the mixture to a boil. Reduce to a simmer and let cook over for 10-15 minutes until reduced to a syrupy consistency. Season with salt and pepper and set aside to cool.
2. In a medium bowl mix prunes with the cream cheese and rosemary. Add salt and pepper to taste
3. Preheat oven to broil. Line baking sheet with foil and arrange the ciabatta slices. Toast the ciabatta slices for 1 to 2 minutes or until golden.
4. Serve with the prune and rosemary spread and a drizzle of balsamic syrup.

16/08/2025

📌REGISTER NOW AND EARN 17 CPD POINTS!

NOFSA-IOF-ESCEO CONGRESS 2025
20 - 22 NOVEMBER 2025
PROTEA HOTEL BY MARRIOT CAPE TOWN WATERFRONT BREAKWATER LODGE

https://members.osteoporosis.org.za/nofsa-iof-esceo-congress-2025-welcome/

15/08/2025

🌿 HAPPY INTERNATIONAL RELAXATION DAY 😌✨

Today’s mission: slow down, breathe, and recharge.
Whether it’s a quiet cup of tea ☕, a walk in nature 🌳, or just switching your phone to silent 📵 — take a moment for YOU.

💙 Because when you rest, you come back stronger, happier, and ready to take on the world!

How are you relaxing today?

https://osteoporosis.org.za

14/08/2025

BONE HEALTHY RECIPE OF THE WEEK: CHICK PEAS WITH CUMIN AND TOMATO

Packed with protein-rich chickpeas, zesty cumin, and juicy tomatoes, this quick & easy dish is as good for your taste buds as it is for your bones. Perfect for a healthy weeknight dinner!

INGREDIENTS
2 Tbsps (30ml) vegetable oil
1 tsp cumin seeds
1/2 tsp chilli powder
1/2 tsp salt
2 tomatoes, chopped
400 g canned chickpeas, drained
1 Tbsp (15ml) lemon juice
1 onion, chopped

INSTRUCTIONS
1. Warm oil and cumin in a large pot, until cumin turns darker brown.
2. Add salt and chilli powder, mixing well. Stir in chickpeas, tomatoes, lemon juice and chopped onions. Continue cooking and stirring until the chickpeas are soft and the mixture has thickened slightly.
3. Serve warm.