What's osteoporosis and why calcium?

Since May is Osteoporosis Awareness and Prevention Month, it's a good time to take a look at the facts and consider how this disease may affect you or your family.

What is osteoporosis? 

While osteoporosis is often thought of as an older person's disease, it can strike at any age.  According to the National Osteoporosis Foundation (www.nof.org): "Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected. In simpler terms, osteoporosis is a condition in which the bones become weak and can break from a minor fall or, in serious cases, from a simple action such as a sneeze."

Osteoporosis may be caused by a variety of factors, including genetics and diet. 

Calcium is a consumed mineral that helps build strong bones and is necessary for blood clotting and the proper functioning of nerves and muscles. Calcium intake is especially important during childhood when bone is formed.

The NOF recommends a comprehensive program to help reduce the risk of developing osteoporosis.
It should include:

  • A balanced diet rich in calcium and vitamin D
  • Weight-bearing and resistance-training exercises
  • A healthy lifestyle with no smoking or excessive alcohol intake
  • Talking to one’s healthcare professional about bone health
  •  Bone density testing and medication when appropriate

 
 Some important facts to know:

  • Of the 10 million Americans estimated to have osteoporosis, eight million are women and two million are men.
  • People cannot feel their bones getting weaker. They may not even know that they have osteoporosis until they break a bone.
  • A diet low in calcium and vitamin D contributes to high risk factors for developing osteoporosis. Milk is one of the richest dietary sources of calcium.  It’s also an excellent source of vitamin D, which helps your body absorb calcium. And although you can take a supplement, the American Dietetic Association and American Medical Association both recommend eating calcium-rich dairy foods over taking a pill.
  • Adults 19 to 50 years of age should aim for consuming 1,000 milligrams of calcium per day. (REF: National Academy of Science) To give you a better idea, an 8-ounce glass of milk (whether skim, 1%, 2%, or whole) has about 300 milligrams of calcium.

Here's some deliciously easy ways to get more calcium in your diet:

Breakfast

  • Have a bowl of cereal with milk.
  • Use milk instead of water when making hot oatmeal.
  • Make a healthy breakfast shake, like a
    Bone Appetit Banana Smoothie.  

Lunch

  • Choose nutrient-rich milk instead of soda with your meal.
  • Pack a yogurt with your lunch.
  • Try a calcium-rich soup like Cheesy Broccoli Potato Soup.

Snacks

Dinner