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Bones are one of nature’s engineering marvels. It’s in our power to help them stay healthy, and help ourselves stay active for life. Beneath our skin there’s a complex network of 206 bones that provides the framework for our bodies, protects our organs, and enables us to move about.
Healthy bones can withstand most of life’s common bumps and bangs. For many people, though, a condition known as osteoporosis makes bones so fragile that just hitting an elbow or even, in extreme cases, coughing heavily can cause them to shatter. Boning up on osteoporosis Bone erosion is a natural part of aging that usually begins when we’re in our 30s. Osteoporosis (which means “porous bones”) occurs when the amount of deterioration exceeds normal levels. The bones become thin, brittle, and break easily.
According to the Osteoporosis Society of Canada, about 1.4 million Canadians have osteoporosis. Women are twice as likely as men to develop it. In fact, one in four women over the age of 50 has osteoporosis.
The reason is hormonal — estrogen slows down bone loss. When a woman’s estrogen level drops after menopause, she loses the protective benefits of this hormone.
Other risk factors include:
- not enough dietary calcium or Vitamin D;
- smoking;
- drinking more than three cups of caffeinated beverages (coffee, tea, or cola) each day;
- consuming more than two alcoholic drinks each day.
Fortunately, many of these lifestyle risk factors can be controlled. In addition, weight bearing exercise (i.e. walking) and resistance exercise (i.e. weight training) help to slow bone loss. And, of course, diet plays a key role in helping prevent osteoporosis. Bone-healthy nutrition Bones need calcium to survive and flourish. If our diet doesn’t include enough calcium, our bones can become brittle and porous.
It’s crucial, therefore, to consume calcium-rich food such as dairy products, broccoli, and soybeans. Adults need to consume 1,000 mg of calcium each day. Those over the age of 50 need even more — between 1,000 and 1,500 mg daily. That’s the equivalent of drinking two to three glasses of milk or eating five 1-oz servings of cheddar cheese every day.
It’s also important to consume Vitamin D, because it helps your body to absorb calcium. Adults need 400 IUs (International Units) of Vitamin D per day (400 to 800 IUs for older adults). Vitamin D can be obtained from foods such as dairy products (margarine, eggs, salmon and other fatty fish also contain small amounts) or from supplements. When to supplement In a busy day it’s often tough to ensure we’re eating right. For some people, calcium supplements are the easiest way to achieve bone-healthy nutrition.
Two VIACTIV* Soft Chews, for example, conveniently provide 1,000 mg of calcium. Each tasty VIACTIV* Soft Chew, available in caramel, chocolate, and moccachino, also contains 100 mg of Vitamin D, which is necessary for calcium absorption.
Remember that calcium supplements are most effective when taken with meals, and as smaller doses throughout the day. An ounce of prevention Symptoms of osteoporosis are not evident until a fracture occurs. If you are concerned, or have several of the risk factors associated with osteoporosis, your doctor may suggest a bone mineral density test.
To see if you are getting enough calcium in your diet, click here For a more complete review of your diet, speak with a registered dietitian.
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