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.
Comments
Good article. I need to add more calcium to my diet!
This is great. My husbands a health nut and we both liked this article!
Great article! I have subscribed.
I admit could use more calcium in my diet too!
Great article and slideshow. I'm subscribing!
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"The body can only absorb about 500 milligrams of calcium at any given time."
That is very helpful! Although I often hear about eating more calcium, that important detail was not included.
Love the slideshow, nicely done!
Great article, and I love the slideshow. People thought my cheese and red wine diet was nuts-- who's laughing now? ;)
I've already shrunk an inch and my grandmother had osteoporosis so I really should take a calcium supplement but I can't stand those large pills. Good to know that your body can only absorb so much at one time.
this is SO true! Great info to get out there!
Great article and very informative!This is a very important topic especially among women. Osteoporosis is one of the main concern among postmenopausal women like my mother.The slideshow is very creative.I am one of your subscriber,too.
i am suffering from a calcified spur, can taking calcium supplements aggravate the problem?
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