Prevent Osteoporosis and Breaking Bones

Prevention of Osteoporosis and Breaking Bones

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Did you know that if you are older than 50 you are more likely to get osteoporosis than cancer? Osteoporosis is a bone disease caused from bone loss. So if you didn’t drink your milk growing up, you have a greater chance of breaking a bone in your golden years. Some bone loss is so severe that people have even broken ribs and backbones from sneezing!

Calcium and vitamin D are essential in building strong bones and preventing bone loss. Think of calcium and vitamin D as partners for optimum bone health. Calcium is a mineral the body needs to ensure healthy bones and teeth as well as proper heart and nerve function. In order to maximize your body’s absorption of calcium you need vitamin D. Because the body cannot produce calcium, it needs to be ingested as part of your diet or as a supplement.

Good Calcium Sources

  • Dairy products like milk, cheese, and yogurt are good sources of calcium but be sure to check your food labels to see how much you are really getting.
  • Nuts and fortified foods such as orange juice, breads, and cereals can also provide a good calcium source.
  • Calcium Hydroxyapatite is one of the most absorbable calcium supplements available to increase bone mass. This form of calcium is considered to be one of the easiest for your body to break down and utilize.

Good Vitamin D Sources

  • One of the best sources of Vitamin D is sunlight. UV rays from the sun trigger the production of Vitamin D by your skin.
  • Certain foods such as fish and egg yolks also contain high levels of Vitamin D.

Prevention of Osteoporosis

According to the National Osteoporosis Foundation, the majority of your bone mass is already formed by the age of 12. This is why it is important to make sure your children are getting what they need. Pregnant and menopausal women should also consider taking supplemental calcium to prevent bone loss. Many experts suggest limiting the amount of protein and caffeine that you consume because both can deplete vital calcium from your bones.

Recommended Dietary Allowances:
Source: National Health Board

Age Calcium / Day Vitamin D / Day
0–6 months 200 mg 10 units
7–12 months 260 mg 10 units
1–3 years 700 mg 10 units
4–8 years 1,000 mg 20 units
9–13 years 1,300 mg 40 units
14–18 years 1,300 mg 200 units
19–50 years 1,000 mg 400 units
51+ years 1,200 mg 800 units

Don’t let osteoporosis creep up on you. If you take a good calcium supplement and follow a generally healthy diet of fruits, vegetables, dairy products, and exercise you are well on your way to having healthy bones and a stronger future.


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