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Inadequate calcium can contribute to the development of osteoporosis. Nutrition surveys in the US and even in Wisconsin have shown that many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones. Depending on your age, recommended calcium intake ranges between 1000 and 1500 mg a day. One serving of dairy product is equivalent to about 300 mg. If you have difficulty getting enough calcium from the foods you eat, taking a calcium supplement is likely a good idea. You can also discuss this with your healthcare provider.
Vitamin D is needed for the body to absorb calcium from foods or supplements. Without enough vitamin D, bone loss can occur over time as the body takes calcium from bone. Vitamin D comes from two sources, from sunlit skin or from ingestion of foods or supplements. The skin makes vitamin D upon direct exposure to sunlight… but not from November through February in northern states such as Wisconsin. Sunscreens, window glass, clothing or veils between sun and skin will prevent vitamin D from being made. In individuals with darkly pigmented skin, the skin can also act as a natural sunscreen, so that some ethnic groups may be at higher risk for low vitamin D. In 1997, recommendations for vitamin D intake were increased to 400 units daily for adults up to age 70, and 600 units for those over age 70. Doctors and bone researchers believe that many individuals, especially older persons or who receive little sun, may need up to 1000 units daily. It is best to check with your doctor before taking more than 800 to 1000 units daily of supplemental vitamin D. There are several ways to improve your vitamin D status. A healthy “dose” of sun can be ten to fifteen minutes during the day a few times a week, with the hands, face, and arms exposed. You can take one multivitamin daily (these contain 400 units of vitamin D). If you do take calcium supplements, consider taking combination calcium/vitamin D. Also, some foods are fortified with vitamin D: All types of milk sold in the US are required to contain 100 units of vitamin D per cup, and some other foods, such as dairy products and cereals, are fortified with vitamin D. Although egg yolks, saltwater fish, and liver naturally contain vitamin D, most ordinary diets do not contain enough of these to provide sufficient vitamin D. If your doctor suspects that you may not have enough vitamin D in your body, he or she may order a blood test for vitamin D and may then prescribe a prescription strength vitamin D. For more information about your Recommended Daily Intake of Vitamin D, refer to the NIH-Office of Dietary Supplements. Exercise is also important for good bone health. If you exercise regularly in childhood and adolescence, you are more likely to reach your peak bone density than those who are inactive. Depending on your degree of physical fitness, the best exercise for your bones is weight-bearing exercise such as walking, dancing, jogging, stair-climbing, racquet sports and hiking. These activities increase muscle tone and bone strength, both helping to decreasing your chance of falls. If you have been sedentary most of your adult life, be sure to check with your healthcare provider before beginning any exercise program. There is no such thing as being “too old” or “too frail” to do engage in some type of physical activity. Check with your doctor before starting a vigorous exercise program if you are over 50 or if you are frail, if you have a chronic condition, a family history of certain health problems, or any other concerns. The chance of breaking a bone is increased by both low bone mass and by having falls. If you have falls, whether or not you have low bone mass, check with your doctor to determine the cause and to develop a plan to reduce your risk of falls. For more information on starting an exercise program and keeping active, refer to the following websites:
Aside from its many deleterious effects, such as causing cancer, heart disease, and causing or worsening wrinkles, smoking is bad for bones. Cigarette smoking reduces bone mass and increases the risk of fracture in both men and women. Smoking prevents the bone-protective effects of the body’s own estrogen and also appears to have direct harmful effects on the skeleton. Stopping cigarette smoking can help to partially reverse many of the harmful effects of having been a smoker. Many people quit smoking after several failed attempts, so it is always worth the effort to stop. Excessive use of alcohol has many harmful effects, including increased bone loss and risk of fracture. Moderation is key! Current recommendations include no more than one drink a day for women and no more than two drinks a day for men, with one drink being one glass of wine, one serving of beer, or one ounce of liquor. Due to the effects of alcohol on balance, alcohol consumption is associated with falls, and many persons have broken their hips or had other fractures after losing their balance after drinking alcoholic beverages. For more information about alcohol and other drug abuse (AODA) services, visit the following websites: |
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