Osteoporosis, the bone-depleting disease that causes debilitating back pain, dowager’s hump, and hip, spine, and forearm fractures, affects 28 million people in the U.S. alone, (80 percent are women). Although the disease can be treated ~ and prevented ~ there is no cure. Luckily, behaviors that can help keep bone mass at a healthy level for a lifetime are simple, even familiar:
Nutrition: "While most well-balanced diets include sufficient magnesium and zinc, many people need to make an effort to get enough calcium ~ and vitamin D, which is necessary for the absorption of calcium," says Meryl S. LeBoff, director of the Skeletal and Osteoporosis Program at Brigham & Women’s Hospital in Boston. Smart sources: 1 cup nonfat yogurt (452 milligrams), 1 cup broccoli (72 milligrams), 1 cup skim milk (302 milligrams).
Supplements: If you can’t meet your calcium needs with food and drink, you should make up the difference with a quality bone building and bone maintenance supplement or with a calcium preparation that contains calcium carbonate.
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Exercise: Performed regularly, weight-bearing activities, such as walking, jogging, and strength training help maintain, and possibly produce, a small increase in bone density.
What Women Need Daily:
Age: 11-24
Calcium: 1,200mg to 1,500mg
Age: 25-49
Calcium: 1,000mg
Age: 50-64
Calcium: 1,000mg to 1,500mg
Age: 65+
Calcium: 1,500mg
Did You Know?
All About Osteoporosis
Though it should come as no surprise to you a calcium-rich diet and an exercise program are a large part of any thinning of the bone tissue and loss of bone density-prevention strategy, not all facts about the disease are so straight-forward. Here’s a chance for you to bone up on your osteo-related knowledge:
Skim milk has slightly more calcium than low-fat or 1% milk.
The only dairy product fortified with vitamin D is milk.
A woman’s risk of hip fracture is equal to her combined risk of breast, uterine, and ovarian cancer.
Twenty percent of osteo patients are men.
at best, your body can absorb 500-600 milligrams of calcium at a time. After that, the more you take in, the less your body will absorb.
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