Osteoporosis is a disease that results from loss of bone density or mass. It often affects older adults, particularly postmenopausal women. Calcium is a mineral necessary for the growth and development of strong bones as well as the maintenance of bone health later in life. Obtaining adequate calcium is crucial in helping prevent the development of osteoporosis. A physician or registered dietitian can help you determine your calcium needs.
Calcium's Function
Calcium is not naturally produced by the body and must be introduced through diet and supplements. Each day, calcium is lost through the skin, hair and waste products and must be replaced. It is absorbed in the stomach; therefore, people who have had gastric surgery may have a harder time meeting their recommended needs. In women, estrogen plays an important role in the absorption and utilization of calcium. Because of this, osteoporosis and bone mass loss are commonly seen in postmenopausal women after they have experienced a significant decline in the estrogen hormone. This bone loss can happen rather quickly and is more common in women who have not been exposed to hormone-replacement therapy.
Prevention of Osteoporosis
The best prevention for the development of osteoporosis is to start making diet and lifestyle changes early. Consuming a diet high in calcium and participating in regular physical activity are ways to decrease your risk of having bone loss later in life. Foods high in fiber, alcohol and caffeine can prevent the body from absorbing calcium, so avoiding consumption of these products at the same time as eating calcium-rich foods may help increase calcium absorption. Also, calcium from dairy products may be more readily absorbed than from nondairy products because of the presence of lactose, a naturally occurring sugar that may enhance calcium absorption.
Treatment of Osteoporosis
Although some bone loss may not be reversible, treating osteoporosis with calcium supplementation may help prevent the progression of the disease. In addition, the FDA has approved some medications that may reverse bone loss when taken alone or in conjunction with additional calcium supplements. As with all medications, you should consult with your physician to find a treatment that works best for you.
Foods High in Calcium
Dairy products, such as milk, cheese and yogurt, provide some of the highest levels of calcium. For people who cannot or choose not to consume dairy products, nondairy alternatives include canned fish with the bones, leafy vegetables, dried beans, peas and calcium-fortified orange juice. Aiming for at least three servings of calcium-rich foods each day may help prevent osteoporosis.
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