Osteoporosis is a condition caused by low bone mass, and it affects both men and women. More than 40 million people in the United States currently have osteoporosis or low bone mass, according to the National Institutes of Health. Osteoporosis commonly causes fractures of the hip, spine and wrist, although fractures can occur in any area of the body. Consuming adequate amounts of calcium is essential to maintaining healthy bones. If you are concerned about calcium intake, you should consult your doctor.
Risks
Women are more at risk for osteoporosis then men due to faster bone loss caused by menopause. In addition, Caucasian and Asian women are at the highest risk. Osteoporosis can also be hereditary, so it is important to know your family history. Low calcium intake, eating disorders such as anorexia nervosa or bulimia and medications including corticosteroids are also risk factors for osteoporosis.
Calcium
Many people consume less than half the amount of calcium needed to maintain healthy bones. The recommended dose of calcium for osteoporosis is 1,000 mg per day for adults under age 50 and 1,200 mg per day for adults over age 50. Dietary sources of calcium include low-fat dairy products, such as milk, yogurt, cheese and ice cream, and dark leafy vegetables, such as broccoli, collard greens, bok choy and spinach. Other calcium-rich foods are canned sardines and salmon with bones, tofu and almonds. In addition, look for foods that are calcium fortified in your grocery store, including orange juice, cereals and breads. In some cases, your doctor may recommend the use of calcium supplements if you are not getting an adequate supply of calcium from your diet.
Considerations
Participate in a regular exercise program to promote healthy bones. Perform weight-bearing exercise, such as walking, jogging and exercise with weights, to build bone density. In addition, practice prevention by inspecting your home for trip hazards to minimize your risk of fracture.
Prevention
Do not consume excessive amounts of alcohol, which can increase your risk of bone loss. If you drink, ask your doctor to define an acceptable amount for you to consume. In addition, refrain from smoking, which causes weak bones.
Warnings
Consult your doctor prior to beginning an exercise program. Also, check with your doctor before taking any over-the-counter calcium supplements.
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