As you grow older, your body is constantly changing -- your bones included. Bones can weaken over time, which can lead to osteopenia, or even worse, osteoporosis. Osteopenia is a warning sign that your bones are losing density. If you do not take action to treat your osteopenia, osteoporosis may occur, which means you are losing precious bone mass and are at risk for fracture.
Calcium and Bones
Your body uses your bones as a storage facility for calcium. But, the need for calcium extends beyond just bone health. The body uses calcium to maintain your heart rate and muscle and nervous system functioning. If your diet lacks calcium, then your body takes it from your bones. Think of your bones as a savings account of calcium. If the calcium checking account begins to run low, your body dives into its savings for calcium. Inadequate calcium intake in addition to normal bone loss with age can develop into osteopenia and then further develop as osteoporosis, conditions of weak bones that can lead to fractures.
Classifying Osteopenia
Your density is gauged by the porosity inside your bones. Your bones are formed as a tight weblike structure. As you lose bone mass, this web becomes thinner and thinner, making your bones weaker. The best way to judge the density of your bones is through a dual-energy X-ray absorptiometry scan. You will then be given a T-score, which classifies your bone density. If your T-score is between -1 and -2.5, you have osteopenia. Above a -1 is a healthy score and beyond a -2.5 is osteoporosis.
Take Action: Your Calcium Recommendations
The amount of calcium you need to maintain healthy bones depends on your age. If you are under 50 years old, try to get 1,000 mg per day of calcium. For those who are 50 and over, calcium intake should increase to 1,200 mg per day. The National Osteoprosis Foundation recommends also monitoring your vitamin D intake, which can enhance your absorption of calcium. If you are under 50, take in somewhere between 400 and 600 international units of vitamin D. If you are 50 years or over, increase your vitamin D to between 600 and 800 IU.
Calcium Sources
Calcium is available in a variety of dietary sources. Dairy, vegetables, even some meats provide calcium. You can find calcium in soy, spinach, kale, cabbage and broccoli. Calcium is also in yogurt, milk, ice cream, cheese and pudding. Fish that you may eat with their bones that contain calcium include canned salmon and sardines. If your diet lacks calcium, you can also consider a dietary supplement. There are many available on the market, such as calcium carbonate and calcium citrate. Consult your doctor before taking any supplement to determine the best type of calcium supplement to fit your needs.
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