Preventing Osteoporosis

As we age, new bone is built at a slower rate (if at all), especially in the hip.  And at menopause, when estrogen levels drop dramatically, women's bodies begin to dissolve old bone at a faster rate. The key to preventing osteoporosis is building bone mass before you are 25 - then maintaining as much of it as possible by getting adequate calcium and weight bearing exercise.

What are some of the risk factors?

• smoking
• heavy alcohol use
• caucasian or asian heritage
• small, thin frame
• family history of osteoporosis
• broken bones or stooped posture in older family members, especially women
• menopause before age 45
• prolonged use of certain medications
• lack of weight bearing exercise
• low calcium diet

How much calcium do you need?

Dairy products supply the most calcium (300 mg per glass of nonfat milk). Since it is difficult to get all you need from food, you may want to take calcium supplements to reach daily requirements - anywhere from 1000 mg to 1300 mg per day.

5 ways to sneak more calcium into your diet

1. drink calcium fortified juices
2. enjoy nonfat frozen yogurt or ice milk for dessert
3. sift two tablespoons of nonfat dry milk into each cup of flour when baking
4. use nonfat milk instead of water to make instant oatmeal, pancakes, etc.  Add it to your coffee
5. use nonfat plain yogurt on baked potatoes and as a dip for veggies

Tips on taking calcium

Calcium is needed for the heart, muscles, and nerves to function properly and for blood to clot.  Calcium also plays an important role in building and maintaining bone.

The body can only absorb 500 mg of calcium at any one time.  Spread out your intake throughout the day - preferably with a meal.  the supplement calcium carbonate is best absorbed when taken with food.  Calcium citrate can be taken any time.

Calcium interferes with iron absorption, so take calcium and iron supplements several hours apart.

To check if your calcium supplement will be absorbable, put a tablet in 4 ounces of white vinegar.  If it doesn't dissolve in 30 minutes, it is unlikely it dissolve in your stomach and will pass through to your intestine.

If you have other questions about osteoporosis, calcium supplementation, or any other nutritional matters, be sure to contact Dr. Laura Kemps at 920-738-0220.