Forty million Americans have or are at high risk for developing osteoporosis, a bone disease characterized by decreased bone mass, porous bones and increased risk for fractures. Bone health is important in all stages of life but particularly in women who are three times more likely to develop the disease.
Risk Factors
Diet is the primary source of building materials that help form and maintain bone strength. Poor dietary intake of calcium, vitamin D, protein, phosphorus, potassium, vitamin K and magnesium can exacerbate bone loss. Smoking, alcohol, gender, body size, heredity, age and lack of regular exercise can be contributing factors in developing the disease. Menopausal women, smokers, individuals of small stature, sedentary lifestyle and Asian and Caucasian women are at increased risk.
Calcium
Calcium is the most important mineral involved in bone health. The USDA recommends 1000 milligrams of calcium for women over age 18 and 1200 milligrams for women over 51. Milk, cheese and yogurt beans are excellent sources of calcium but other good sources include beans, green leafy vegetables and canned fish with bones. Some breakfast cereals, orange juice and soy products are also fortified with calcium. Studies show that most American women do not consume enough calcium but intake can be enhanced with supplements.
Vitamin D
Vitamin D does not play a direct role in bone formation but is responsible for the absorption of calcium. Fatty fish such as tuna, mackerel, cod and salmon are natural sources of vitamin D. Milk and dairy are fortified with vitamin D due to it’s importance in calcium absorption. Exposure to sunlight can also produce vitamin D but this is often minimal.
Other Nutrients
Protein and phosphorus are present in all foods of animal origin such as meat, poultry, fish, eggs and dairy. Beans, nuts, seeds and soy are good plant sources of protein. Magnesium, potassium and vitamin K are plentiful in fruits, vegetables and legumes.
Lifestyle Factors
Risk factors such as genetics, age, gender, hormones and body size cannot be altered. A diet rich in calcium, vitamin D and other nutrients as well as regular weight-bearing exercises liking walking, jogging and dancing can stimulate and strengthen bones. Avoiding smoking a limiting alcohol consumption can also decrease the risk of developing osteoporosis.
Risk Factors
Diet is the primary source of building materials that help form and maintain bone strength. Poor dietary intake of calcium, vitamin D, protein, phosphorus, potassium, vitamin K and magnesium can exacerbate bone loss. Smoking, alcohol, gender, body size, heredity, age and lack of regular exercise can be contributing factors in developing the disease. Menopausal women, smokers, individuals of small stature, sedentary lifestyle and Asian and Caucasian women are at increased risk.
Calcium
Calcium is the most important mineral involved in bone health. The USDA recommends 1000 milligrams of calcium for women over age 18 and 1200 milligrams for women over 51. Milk, cheese and yogurt beans are excellent sources of calcium but other good sources include beans, green leafy vegetables and canned fish with bones. Some breakfast cereals, orange juice and soy products are also fortified with calcium. Studies show that most American women do not consume enough calcium but intake can be enhanced with supplements.
Vitamin D
Vitamin D does not play a direct role in bone formation but is responsible for the absorption of calcium. Fatty fish such as tuna, mackerel, cod and salmon are natural sources of vitamin D. Milk and dairy are fortified with vitamin D due to it’s importance in calcium absorption. Exposure to sunlight can also produce vitamin D but this is often minimal.
Other Nutrients
Protein and phosphorus are present in all foods of animal origin such as meat, poultry, fish, eggs and dairy. Beans, nuts, seeds and soy are good plant sources of protein. Magnesium, potassium and vitamin K are plentiful in fruits, vegetables and legumes.
Lifestyle Factors
Risk factors such as genetics, age, gender, hormones and body size cannot be altered. A diet rich in calcium, vitamin D and other nutrients as well as regular weight-bearing exercises liking walking, jogging and dancing can stimulate and strengthen bones. Avoiding smoking a limiting alcohol consumption can also decrease the risk of developing osteoporosis.