Fighting osteoporosis with healthy dietary choices

October 20, 7:16 PMIndianapolis Healthy Living ExaminerAmanda C. Strosahl

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Dairy products and fresh produce are good examples of bone-
healty dietary choices. (Photo: FreeDigitalPhotos.net)

Despite what many people believe, osteoporosis is not just a disease suffered by older women. It can cause a fracture at any age and in either gender. It is estimated that 50% of all women, as well as 25% of men over 50, will experience a broken bone due to osteoporosis. The National Osteoporosis Foundation estimates there are 10 million Americans with osteoporosis (2 million of whom are men) and another 34 million who have low bone mass, putting them at risk for developing the disease. 

While several factors are involved in developing osteoporosis, the disease is largely preventable by taking steps to build strong bones. Making healthy daily choices in the foods you eat plays a major part in keeping your bones strong.

Start by knowing your calcium needs:
About 85-90% of adult bone mass is acquired by our late teens. It is therefore important to provide children and adolescents with a good foundation in building strong bones and preventing osteoporosis. Perhaps the most important building block in that foundation is calcium. Daily calcium requirements vary by age and increase until adulthood.

Daily calcium requirements by age:
Birth - 6 months: 210 milligrams
6 - 12 months: 270 milligrams
1 - 3 years: 500 milligrams
4 - 8 years: 800 milligrams
9 - 18 years: 1,300 milligrams
Adults: 1,000 - 1,300 milligrams

Reaching your calcium needs:
The easiest way to reach your daily calcium requirement is by eating dairy products. Just one cup of milk provides 300 milligrams of calcium. Eat at least three servings of dairy products each day to get a good start on your daily calcium requirements.

The body can only absorb about 500 milligrams of calcium at any given time. Do not eat your calcium-rich foods all in one meal. Instead, spread your calcium intake out over the entire day. Allow at least 4 hours between calcium-rich meals for best absorption.

Other dietary choices:
Eating dairy is not the only way to fight osteoporosis. Several other dietary factors are involved in keeping your bones healthy. The attached slideshow will show you several other ways to use food to help you fight osteoporosis. 

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