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. | Osteoporosis
In Canada, one in four Canadian women and one in eight men over age 50 suffer from osteoporosis.
Osteoporosis is the loss of bone mass. As osteoporosis progresses, bones become thin and weak and may break easily. In severe cases, bones can break from a simple jolt, cough or hug. Osteoporosis is a common part of the aging process and affects both men and women. There is a greater amount of bone loss in women than men in the first few years after menopause because of falling estrogen levels. Women may be more at risk of developing osteoporosis if they have one or more of the following risk factors:
- a family history of osteoporosis
- early menopause
- Caucasian or Oriental female
- exercise infrequently
- smoke
- a diet low in calcium
- daily alcohol consumption
The most important factors in preventing osteoporosis include adequate amounts of calcium intake, regular weight-bearing exercise, avoiding smoking and excess alcohol consumption. At menopause, women can consider estrogen supplements to help prevent bone loss.
Why calcium? Calcium is a mineral important for forming bone tissue. Ninety-nine percent of calcium in the body is in our bones.
Women need approximately 800-1,000 mg of calcium per day before menopause. This is found in 4-5 glasses of milk. After menopause, women may need as much as 1,200 mg of calcium per day. Excellent sources of calcium include dairy products, broccoli, tofu, and canned salmon with bones. In order to absorb the calcium, your body needs Vitamin D. Vitamin D is found in milk, fish liver oils, egg yolks, butter and liver. Sunlight is also a source of Vitamin D.
How much exercise? Studies have shown that inactivity leads to bone loss. Exercise can increase bone strength. Exercises should involve all parts of the body. Try exercising for at least 20 minutes, three times per week.
No matter what age, we can do something to promote healthy bones and delay or avoid osteoporosis. Start to exercise more. Stop smoking. Reduce your alcohol intake. Keep your Vitamin D intake adequate. And, improve your diet with calcium rich foods. | |
