Almost 10 million Americans are living with osteoporosis. While the disease can strike men and women at any age, it is most common among women over the age of 50 (80% of those suffering from it are women). With numbers like these, it's easy to believe that osteoporosis is an inevitable part of aging. The good news is that it's not! Bone loss can often be prevented or slowed down - even if it's already begun. It may take some lifestyle changes and adjustments, but the results are well worth it.
First, you need to check bad habits at the door: stop smoking, limit
caffeine intake, and start exercising. A weight-bearing exercise program can
prevent bone loss and help strengthen the bone mass you still have. This can
mean taking an aerobics or Tai Chi class or participating in a weekly game of
tennis or bowling, for example. Of course, it's always recommended that you
check with your doctor before beginning any new exercise program.
If you can't participate in regular or organized exercise, keeping active around
the house or with friends can be just as effective. Going for daily walks, using
the stairs, gardening, dancing, golfing, and even doing housework are all ways
to get your body moving.
Second, eat well. It's never too late to start following a healthy diet.
Getting enough calcium is essential to bone health, and can easily be done by
eating the right foods. And by increasing your calcium intake, you're also going
to be taking in other nutrients, which can make all-round improvements in your
health.
How much calcium do you need?
The Surgeon General recommends the following
for daily calcium intake:
| Age |
Total recommended daily intake of calcium (from diet and supplements) |
| 0 to 6 months |
210 mg each day |
| 7 to 12 months |
270 mg each day |
| 1 to 3 years |
500 mg each day |
| 4 to 8 years |
800 mg each day |
| 9 to 18 years |
1,300 mg each day |
| 19 to 50 years
|
1,000 mg each day
|
| over 50 years
|
1,200 mg each day
|
Foods that contain calcium
In this table, you can see that three glasses of milk and some vegetables will
bring you to almost a full daily amount of calcium:
| Food |
Calcium |
| 1 cup low-fat milk |
300 mg |
| 1/2 cup boiled turnip greens |
99 mg |
| 1 cup calcium-fortified orange juice |
300 mg to 350 mg |
| 3 ounces canned salmon, with bones |
181 mg |
| 1 cup broccoli, boiled |
72 mg |
| 1 ounce low-fat mozzarella cheese |
207 mg |
| 1 cup baked beans |
142 mg |
| 1 medium banana |
10 mg |
Other foods that include calcium are sardines (with bones), calcium-enriched
tofu, mustard greens, oranges, figs, and kidney beans - among many others.
Keep in mind that while you're increasing your calcium, you also need enough
vitamin D for the calcium to be absorbed effectively. You can get it from the
sun (remember to use sunscreen to reduce damage from the sun's rays), from supplements,
and from foods like vitamin D-enriched milk, cod liver oil, beef liver, and sardines.