Osteoporosis is a common problem among post-menopausal women. This happens as a result of loss of bone mass as you age. If you have this condition you may be at risk of frequent fractures. You are also at a greater risk of compression fractures of the vertebrae and this can cause severe pain and reduce mobility. To bring down the risk of osteoporosis it is important to follow a nutritious diet that includes a lot of calcium. This becomes all the more important once you reach 60 years of age. Milk and dairy products are rich sources of this nutrient.