Osteoporosis is a disease in which bones become fragile and more likely to break. It is often called the "silent killer" because bone loss occurs without symptoms.
Ten million Americans have osteoporosis and another 18 million have low bone mass, placing them at an increased risk. Eighty percent of those affected are women. One in two women and one in eight men over 50 will be affected by osteoporosis.
There are treatments, but there is no cure for osteoporosis. Osteoporosis is preventable for most people. For that reason, prevention is very important.
The National Osteoporosis Foundation recommends a combination of the following four steps for prevention.
1. A balanced diet daily, rich in calcium (the major component of bones) and vitamin D (needed for calcium absorption).
2. Weight-bearing exercise (any exercise that requires your bones to provide you with support, like walking, jogging, dancing or weight training.)
3. A healthy lifestyle (with no smoking or excessive alcohol use).
4. Bone-density testing and medications when appropriate (the Bone Mineral Density test - BMD - is the only way to know if you have osteoporosis).
While osteoporosis occurs most frequently in older persons, it's important to start building healthy bones while you're young.
The following are recommendations for daily calcium and vitamin D intake based on age:
Ages 1 to 3: 500 mg calcium and 200 IU vitamin D.
Ages 4 to 8: 800 mg calcium and 200 IU vitamin D.
Ages 9 to 18: 1,300 mg calcium and 200 IU vitamin D.
Ages 19 to 50: 1,000 mg calcium and 200 IU vitamin D.
Ages 51 to 70: 1,200 mg calcium and 400 IU vitamin D.
Ages 71 and over: 1,200 mg calcium and 600 IU vitamin D.
Excessive fiber, caffeine, sodium, alcohol and protein play a role in calcium absorption and secretion. A diet high in fruits and vegetables contributes to the maintenance of bone-mineral density.
Here are some suggestions on how to include more milk products into your diet:
1. Make oatmeal with milk.
2. Make soups with milk instead of water (tomato, chowders and cream-type soups).
3. Add powdered milk to foods (one tablespoon equals 50 mg of calcium).
4. Top baked potato with yogurt.
5. Use milk to make hot chocolate, or use powdered milk and add water.
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(EDITOR'S NOTE: Sandra Myers holds a bachelor of science degree in dietetics from the University of Central Arkansas. She is a graduate dietetics student at UCA enrolled in the dietetics internship program.)
