Osteoporosis is an old person’s problem. It’s a women’s problem. Milk is for kids.
These are some common myths about the biggest threat to bones: osteoporosis, a decrease in bone density that can lead to fractures and disability.
The stereotype of an osteoporosis victim is a fragile, hunched-over, elderly woman. It’s true that women are at increased risk, especially after menopause or if their menstrual cycles are disturbed before then. But men get osteoporosis too: One-third of all hip fractures occur in men.
Adult bone density, which peaks at age 30, reflects how much was gained during growth, how well it was maintained during early adulthood and how quickly it’s being lost with aging.
How can you tell if you’re at risk for osteoporosis? Risk factors include being female, being underweight, smoking, having a family history of the disease and/or being inactive.
(The most accurate way to estimate risk is to measure bone density using “dual-energy x-ray absorptiometry.” The amount of radiation is similar to what you would get on a cross-country airplane flight.)
What to do
Even if you didn’t choose your grandparents wisely, there’s still a lot you can do right now to build or maintain bone. Calcium, needed in childhood to build a strong skeleton, is also required in adulthood to maintain bone.
You should consume 1,000 milligrams of calcium per day between the ages of 19 and 50 and 1,200 milligrams per day after age 51. (One cup of milk contains 300 milligrams. See the chart for calcium amounts from other sources.)
Milk and dairy products remain a familiar, easily absorbed source of calcium.
Some people dispute the benefits of dairy products, noting that in places such as China, people who don’t drink milk have few fractures. However, physical activity, genetics, the body’s geometry and other dietary components also differ between North America and China.
In addition, comparisons within China show higher bone density in people with higher calcium intake.
The biggest risk of a diet high in dairy products is the accompanying fat, but low-fat yogurts, skim (non-fat) milk and other such products have at least as much calcium as their full-fat counterparts.
People who depend on plant sources for calcium need to calculate not only how much calcium a cup of beans, say, will provide, but also which complementary foods will increaseor at least not inhibitthe absorbability of the mineral. Calcium-fortified soy milks and tofu can help you reach the recommended intake.
Americans’ fondness for sodium-rich processed foods and high amounts of protein complicates the issue: Excess protein and sodium both cause urinary calcium loss. This is a particularly tough issue for athletes. The key is to calculate just how much protein you really need, and to ensure that generous calcium intakes cover any losses.
You should also watch your intake of phosphorous. In organic form (found in unprocessed foods), this mineral has little effect on calcium. But inorganic forms such as phosphoric acid (sometimes used in cola-type beverages) may increase urinary calcium loss. So in addition to scoring a zero as sources of calcium, these beverages may even deplete your body’s calcium.
Caffeine has been associated with poor calcium absorption too. But if your calcium intake is within recommended amounts, the effects are minor. It’s usually not the caffeine that causes problems, but the absence of calcium. So make that next coffee a non-fat latte.
Which exercise is best?
Regular weight-bearing exercise during childhood and as an adult does help build and maintain bone. But unfortunately, not all exercise is the same.
Cycling, for example, is great for the cardiovascular system, but the forces exerted through pedaling simply aren’t enough to stimulate bone growth. Some better choices:
– Adding weight-training to your routine: Resistance training increases bone density.
– “Surprising” your bones: Bone responds to unusual forces, so try something different. Incorporate varied cross-training such as running, aerobics, racket sports, basketball or volleyball. In a British study, young women increased their hip-bone density by 3 percent to 4 percent simply by jumping up and down 50 times a day for six months.
Where to find your calcium
You should consume 1,000 milligrams of calcium per day between the ages of 19 and 50 and 1,200 milligrams per day after age 51. %%
Ounces Calcium
Caffe latte , tall 12 300 mg
Low-fat yogurt 8 280 mg
Hard cheese 1 205 mg
Ice cream 4 90 mg
Fruit punch (fortified) 16 300 mg
Tofu (fortified) 8 250 mg
Broccoli, cooked 1 spear 50 mg
Canned sardines 3 325 mg
Cottage cheese 4 80 mg
White beans 4 75 mg
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Milk: 300 mg in 8 ounces.
Kale, cooked: 150 mg in 8 ounces.
Almonds, roasted: 80 mg in 1 ounce.
Canned salmon, with bones: 210 mg in 3 ounces.
Pinto beans, cooked: 40 mg in 4 ounces.
BONE UP ON THE WEB
Health information is one of the most popular topics on the World Wide Web, and osteoporosis is no exception. Make your first stop the National Osteoporosis Foundation site at www.nof.org.
Then click over to the Osteoporosis and Related Bone Diseases National Resource Center at www.osteo.org.
And before you go to the doctor, check out the updated news and alerts from the “Doctor’s Guide to Osteoporosis” at www.pslgroup.com/osteoporosis.htm. Bear in mind that this page is sponsored by pharmaceutical companies.
