Health
Osteoporosis:An Equal Opportunity Disorder
Chad Collins,B,Sc., R.D.
Think osteoporosis is a"woman's disease?" Older adults both men and women are at risk for developing osteoporosis.
Osteoporosis is the causeof more than 1.5 million bone fractures each year in the US alone many leading to permanent changes in lifestyle.
Bone thinning starts muchearlier than it appears, so consuming calcium is a lifelong process.In addition to needing calcium for strong bones and teeth, calciumis also needed for normal blood clotting and proper functioningof muscles, nerves and the heart.
Keep bones strong by gettingenough calcium, vitamin D and regular physical activity. The bestsources of calcium are dairy foods, which provide lots of calciumbut also come with all the partners calcium needs to work, likephosphorus and vitamin D.
Calcium needs are approximately1000 mg for those aged 19-50 years and 1200 mg for those 51 yearsand older. One cup of milk, 1 1/2 ounces of cheese, 3/4 cup ofYogurt, 1/4 cup skim milk powder, 1 cup homemade macaroni andcheese or 7 medium sardines with bones are all examples of foodscontaining over 300 mg of Calcium. One cup cottage cheese, 3 Tbspgrated Parmesan cheese, 1/2 cup almonds, 1/2 salmon with bones,2 cups cooked broccoli, 1/2 cup cooked spinach greens, 1 cup bakedbeans and 1/2 cup tofu (processed with calcium sulphate) are allexamples of foods containing between 150 and 300 mg of calcium.If you can't eat dairy, try calcium fortified juices and cerealsor choose a calcium supplement to meet your needs.
If you cannot meet yourcalcium requirements through food alone it may be necessary touse a supplement. Your body's ability to absorb calcium from supplementsdepends on whether or not the supplement is taken with food andthe size of the dose. It is best to take calcium supplements indoses of 500 mg or less and take them with a meal.
Limit high protein foodssuch as beef and chicken intake to two to three servings per dayand watch your intake of salt. Also, watch the amount of beveragescontaining caffeine you consume like coffee, tea or cola as wellas alcohol. More than three cups of caffeine containing beveragesper day and/or consistently drinking more than two alcoholic drinksa day can increase calcium loss and hence increase the risk forosteoporosis, especially in combination with a low calcium diet.
Also, Weight-bearing exerciseslike walking, jogging and dancing helps keep bones dense. No matterwhat your age, keep your bones healthy by making the right choices.
Chad Collins
Nutrix Ltd.