If you are lactose intolerant, your body does not make enough of the enzyme lactase to break down the lactose found in milk and most dairy products. When you consume dairy products, you may experience symptoms such as diarrhea and stomach cramps. People with lactose intolerance need to take care to consume sufficient calcium to prevent osteoporosis because they often avoid dairy products, one of the more common sources of calcium.
Calcium and Osteoporosis
Osteoporosis is a disease characterized by weak and brittle bones that break easily. If you do not consume enough foods that contain calcium and vitamin D, which is needed to absorb calcium, you may have lower bone density, increasing your risk for osteoporosis. Calcium intake is particularly important when you are young, because this is the time of peak bone growth. However, calcium is also important as you age because it can help slow the bone loss that occurs over time.
Lactose-free Calcium Sources
If you can't tolerate any dairy products due to your lactose intolerance, a number of other foods provide calcium, including dark green leafy vegetables, salmon, sardines and foods that are fortified with calcium, like some orange juices and tofu. You can also take calcium supplements, but it is better to get your calcium from food because foods contain other important nutrients as well as calcium.
Dairy Products
Most people who are lactose intolerant can actually tolerate a small amount of dairy products each day, especially if they are consumed at meals. Hard cheeses and yogurt contain less lactose than milk and tend to be better tolerated. Individuals who are lactose intolerant can consume at least 1 cup of milk per day without taking commercial lactase supplements, according to an article published in July 1996 in "Primary Care Update for OB/GYNs."
Preventing Osteoporosis
Other factors besides calcium consumption influence your risk for osteoporosis. Exercising, limiting alcohol consumption to one drink per day and not smoking are the risk factors you can control. Early menopause, having a small frame, taking certain medications, being female and having a family history of osteoporosis also increase your risk for osteoporosis. If you are at high risk for osteoporosis, you may want to get your bone mineral density tested. Medications can help lower your risk for osteoporosis if you have low bone mineral density.
References
- NIH Osteoporosis and Related Bone Diseases National Resource Center: What People With Lactose Intolerance Need to Know About Osteoporosis
- National Women's Health Information Center: Osteoporosis
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- "Primary Care Update for OB/GYNs"; Calcium, Dairy Products, and Osteoporosis: Implications of Lactose Intolerance; Patricia M. Bannan, R.D., et al.; July 1996
