Aging comes with a lot of physical changes, some of which you can't see. Osteoporosis is one of these changes, affecting 28 million Americans, according to the American Academy of Orthopaedic Surgeons. While it may not be obvious to the naked eye, osteoporosis' effect on the body can be quite damaging - from wrist to hip fractures -- which is why the medical community strongly advocates prevention. Luckily, you can control your risk for osteoporosis by controlling your diet.
What is Osteoperosis
Osteoporosis is linked to aging and literally means "porous" bones. With weak bones, you become more susceptible to bone fractures. Osteoporosis is a factor in more than one million bone fractures each year, notes the American Academy of Orthopaedic Surgeons. Women are more at risk for osteoporosis than men. Other conditions associated with osteoporosis include a decrease in height and a curved hump on the upper back called a dowager's hump. With severe osteoporosis, even simple household tasks can cause a bone fracture.
Calcium
Bone loss is an inevitable part of aging, but a low-calcium diet is a contributing factor, too. Calcium is the most abundant mineral in your body, with 99 percent of it present in your bones and teeth. Your body can't make calcium, so you have to consume it through your diet. Calcium leaves the body through your skin, feces, urine, sweat and hair, so you need to eat more calcium to supplant it. If your calcium levels are low, calcium is taken from the bones. The result is a loss of bone density. It's important to eat a lot of calcium during the growing years because this lays the foundation for your risk for osteoporosis later in life. Reduce your chances for developing osteoporosis by eating recommended amounts of calcium in your early years to build bone density.
Vitamin D
Vitamin D plays a role in strengthening bones because it helps the body absorb calcium better. Vitamin D is available in foods, such as vitamin D-fortified milk, and in nutritional supplements. You also make vitamin D naturally when exposed to sunlight. Sun exposure for vitamin D generation must be balanced with concerns about sun damage and skin cancer. Taking too much vitamin D is not recommended and can cause toxicity. It's important to talk to your doctor if you're considering vitamin D supplements.
Recommendations
To prevent osteoporosis, experts recommend you consume adequate amounts of calcium and vitamin D and exercise regularly. The Academy of Orthopaedic Surgeons recommends exercising three to four times a week with weight-bearing activities, such as stair climbing or walking. Recommendations for daily calcium intake vary by age. The National Academy of Sciences recommends 1,300 mg of calcium from ages 9 to 18, 1,000 mg from 19 to 50 and 1,200 mg after the age of 50. You can find calcium in a variety of tasty foods, such as milk, cheese, yogurt, other dairy products, sardines and green leafy vegetables. Vitamin D recommendations vary by age and sun exposure level. If you're 9 to 50 years old with limited sun exposure, 1,300 international units, IUs, per day is recommended. If you get vitamin D through extensive sun exposure, it's not necessary to consume it.
