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May is Osteoporosis Awareness and Prevention Month and a perfect time to learn more about what you can do to prevent this debilitating disease. Osteoporosis causes bones to become brittle and susceptible to breakage. It’s often referred to as a silent disease progressing painlessly over time until a bone breaks resulting in hospitalization or surgery. Women are four times more likely than men to develop the disease, and it’s primarily diagnosed in adults over the age of 50. But bone loss can start early, that’s why it’s important to learn how to prevent bone loss from occurring.
Preventing osteoporosis involves three key behaviors:
1) Eating a healthy diet with sufficient calcium and vitamin D
2) Engaging in weight bearing exercise
3) Avoiding smoking and excessive alcohol
Foods that build bones
Calcium is an essential mineral that helps build bones while vitamin D helps the body absorb calcium. Milk is one of the best sources of both calcium and vitamin D. Other source of calcium include:
• Yogurt
• Cheese
• Kale
• Broccoli
• Chinese cabbage
• Fortified grains and cereals
• Sardines
• Tofu
• Calcium fortified orange juice
• Soy milk
Sources of vitamin D include:
• Cheese
• Fish (salmon, tuna and mackerel)
• Egg yolks
• Beef liver
• Oysters
• Fortified cereals
How much calcium and vitamin D?
Calcium and vitamin D recommendations vary by age and stage of life. Adults over 50 generally need more of both. Eating at least three servings of low-fat dairy products each day will ensure you’re meeting calcium recommendations. Most people meet vitamin D requirements through exposure to daily sunshine. Just 10-15 minutes of sunshine at least three times a week is all you need.
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