Take a Stand Against Osteoporosis

Osteoporosis is a disease of the bone, which the Surgeon General refers to as a “silent” condition because bone loss occurs without symptoms, consequently many Americans are unaware of their deteriorating bone health. As we age, bones begin to lose important minerals, causing them to weaken and break if we don’t take steps to keep them strong. The good news is that you are never too old or too young to improve your bone health.

What's your risk for developing osteoporosis?

Female? Four times the risk of males.
Caucasian or asian? Smaller bones of these ethnic groups increase risk.
Underweight? Likely to have lower bone mass.
Physically inactive? Makes for weaker bones.
Over age 55? More bone is lost than reformed as you age.
Family history of osteoporosis? Genetic tendencies and similar lifestyles in a family increase risk.
Overall poor diet? Bone density thins faster when diets are low in calcium and other important nutrients.
Smoker? Calcium absorption is decreased. Cigarettes have a toxic effect on existing bone cells.
Heavy alcohol use? Can lead to weak bones, perhaps because of poor diets.
If you said yes to any of these, you could be at risk for fragile bones and osteoporosis. Talk to your health
professional for steps to help protect your bones.

The Surgeon General and the Dietary Guidelines for Americans 2005 agree that you can improve the health of your bones by engaging in regular physical activity and following a bonehealthy diet.

Get moving!

Being physically active for 30 minutes or more a day can increase or preserve your bone mass and may help reduce your risk of falls. Weight-bearing activities such as walking, weight training or group fi tness classes strengthen your bones.

Bone up your diet

Calcium is required to keep your bones strong and healthy. It is also needed for the heart, muscles and nerves to function and for blood to clot. The best sources of calcium are found in dairy products. However, calcium is also found in calcium-fortified foods and beverages, and some dark green leafy vegetables.
Vitamin D plays a role in calcium’s success by increasing the body’s ability to absorb calcium. It is found in milk, some yogurts, halibut, canned salmon, and tuna. A daily dose of sunshine also generates vitamin D.

While calcium and vitamin D play crucial roles in bone health, many other nutrients affect bones too, because they impact the absorption or excretion of calcium. Vitamins K and C, B-vitamins, magnesium and protein can help prevent bone loss and keep bones strong. Eat a variety of nutrient-rich foods to ensure you are meeting your daily nutrient requirements for bone health.

Recommended daily amount of calcium:

One cup of milk is the equivalent to 11⁄2 ounces of cheese or 1 cup of yogurt.