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Contributor,
Dr Parul Sinha,
International Health Coach and Nutritionist,
Ekana Hospital
Dr Parul Sinha,
International Health Coach and Nutritionist,
Ekana Hospital
Osteoporosis causes bones to become weak and brittle—so brittle that a fall or even mild stress such as bending over or coughing can cause a break. Osteoporosis-related breaks most commonly occur in the hip, wrist, or spine.
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.
Osteoporosis affects men and women of all races. But white and Asian women, especially older women who are past menopause, are at the highest risk. Medicine, a healthy diet, and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.
Osteoporosis affects men and women of all races. But white and Asian women, especially older women who are past menopause, are at the highest risk. Medicine, a healthy diet, and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.
Dietary factors
Osteoporosis is more likely to occur in people who have:
Osteoporosis is more likely to occur in people who have:
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Low calcium intake:A lifelong lack of calcium plays a role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss, and an increased risk of fractures.
Eating disorders: Severely restricting food intake and being underweight weaken bones in both men and women.
Gastrointestinal surgery:Surgery to reduce the size of your stomach or to remove part of the intestine limits the amount of surface area available to absorb nutrients, including calcium. These surgeries include those to help you lose weight and for other gastrointestinal disorders.
Lifestyle choices
Some bad habits can increase your risk of osteoporosis. Examples include:
Some bad habits can increase your risk of osteoporosis. Examples include:
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Sedentary lifestyle: People who spend a lot of time sitting have a higher risk of osteoporosis than do those who are more active. Any weight-bearing exercise and activities that promote balance and good posture are good for your bones, but walking, running, jumping, dancing, and weightlifting seem particularly helpful.
Excessive alcohol consumption: Regular consumption of more than two alcoholic drinks a day increases the risk of osteoporosis.
Tobacco use: The exact role tobacco plays in osteoporosis isn’t clear, but it has been shown that tobacco use contributes to weak bones.
Calcium
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.
Good sources of calcium include:
The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine recommends that total calcium intake, from supplements and diet combined, should be no more than 2,000 milligrams daily for people older than 50.
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.
Good sources of calcium include:
- Low-fat dairy products.
- Dark green leafy vegetables.
- Canned salmon or sardines with bones.
- Soy products, such as Tofu.
- Calcium-fortified cereals and orange juice.
The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine recommends that total calcium intake, from supplements and diet combined, should be no more than 2,000 milligrams daily for people older than 50.
Vitamin D
Vitamin D improves the body’s ability to absorb calcium and improves bone health in other ways. People can get some of their vitamin D from sunlight, but this might not be a good source if you live in a high latitude, if you’re housebound, or if you regularly use sunscreen or avoid the sun because of the risk of skin cancer.
Dietary sources of vitamin D include cod liver oil, trout, and salmon. Many types of milk and cereal have been fortified with vitamin D. Most people need at least 600 international units (IU) of vitamin D a day. That recommendation increases to 800 IU a day after age 70. People without other sources of vitamin D, especially those with limited sun exposure, might need a supplement. Most multivitamin products contain between 600 and 800 IU of vitamin D. Up to 4,000 IU of vitamin D a day is safe for most people.
Exercise
Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life. Combine strength-training exercises with weight-bearing and balance exercises.
Strength training helps strengthen the muscles and bones in your arms and upper spine. Weight-bearing exercises, such as walking, jogging, running, stair climbing, skipping rope, skiing, and impact-producing sports, affect mainly the bones in your legs, hips, and lower spine. Balance exercises such as tai chi can reduce your risk of falling, especially as you get older. Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life.
Vitamin D improves the body’s ability to absorb calcium and improves bone health in other ways. People can get some of their vitamin D from sunlight, but this might not be a good source if you live in a high latitude, if you’re housebound, or if you regularly use sunscreen or avoid the sun because of the risk of skin cancer.
Dietary sources of vitamin D include cod liver oil, trout, and salmon. Many types of milk and cereal have been fortified with vitamin D. Most people need at least 600 international units (IU) of vitamin D a day. That recommendation increases to 800 IU a day after age 70. People without other sources of vitamin D, especially those with limited sun exposure, might need a supplement. Most multivitamin products contain between 600 and 800 IU of vitamin D. Up to 4,000 IU of vitamin D a day is safe for most people.
Exercise
Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life. Combine strength-training exercises with weight-bearing and balance exercises.
Strength training helps strengthen the muscles and bones in your arms and upper spine. Weight-bearing exercises, such as walking, jogging, running, stair climbing, skipping rope, skiing, and impact-producing sports, affect mainly the bones in your legs, hips, and lower spine. Balance exercises such as tai chi can reduce your risk of falling, especially as you get older. Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life.
