Judy Dodd, MS, RD, LDN
Giant Eagle Corporate Nutritionist
May brings some health-related events including Osteoporosis Prevention Month. It is estimated that over forty-five million Americans are at risk for this disorder, which is characterized by a low level of bone mass. To visualize osteoporosis, think of a bone looking like a loosely connected and shredded wheat biscuit with large holes. The term "porosis" means spongy, and the result is weak bones that fracture easily, sometimes without anything more than a tap from one's own weight!
According to the National Institute of Health, one of every two women and one in every four men over the age 50 are at likely to have an osteoporosis-related fracture in their lifetime. Yes, men are at risk too. Women have the special protection that the female hormone estrogen provides until menopause.
Like so many nutrition-related disorders, prevention is the best protection, but for many, the years have limited what is possible. The best time to practice prevention is up to the age of 25 when bones are building their strength good reasons to pay attention to what the children are drinking and eating and their exercise patterns. For adults, a first step is to have a bone mineral density (BMD) test, an easy screen that is painless and non-invasive. During May these may be offered in pharmacies and health fairs at no charge. But your physician should always be involved in diagnosing and treating.
Fortunately, there are new successes in treatment. From the prevention and the treatment side, most people know that adequate calcium is important but that is only a start. Here are some bone health tips:
- Our daily need for calcium varies from 500-1300 milligrams each day. Think in terms of one cup of milk or yogurt providing about 300 milligrams.
- Calcium, especially from food sources, is important but so is Vitamin D. Fluid milk is a source of both since Vitamin D is added. The daily need is 400-800 IU/day. About 10 minutes of safe exposure to the sun will give your body a start on making its own Vitamin D.
Note: Cheese or yogurt may not have Vitamin D.
- Some green vegetables like broccoli, bok choy, and collard greens, as well as almonds and the bones in canned salmon, are sources of calcium. However, many of us look to calcium-fortified foods like soy beverage, cereals or orange juice to meet our need. Many of these also add Vitamin D.
- Label reading is important. Now here is where you need a few facts. The Daily Value on a label for calcium represents 1000 milligrams. So when you look at a product that provides 100% Daily Value, that is 1000 milligrams, 30% Daily Value (like milk), that is 300 milligrams remember your need is 1200 milligrams!
- Incorporate safe weight-bearing exercise to help the bones mobilize the calcium. Walking is fine. Swimming is good for the heart and the waist-line, but not the bones.
- Keep alcohol to a minimum (one serving a day for women, two for men) and don't smoke!
- Supplement with calcium if you can't meet your needs with food. Your doctor or pharmacist should be involved. Divide your dose to no more than 500 milligrams at a time and take it with food for better absorption.
Preserve your bone health — and add calcium to your diet.
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.
May 2010