SOURCES OF CALCIUM DIET

While there is currently no cure for osteoporosis, it is preventable in most people. Preventive measures include maintaining a balanced diet rich in calcium and vitamin D, weight-bearing exercise, and avoiding smoking and excessive alcohol. Hormone replacement therapy can be used to prevent and treat osteoporosis. Drugs used in treatment include raloxifene, calcitonin, and alendronate. To monitor a patient's response to treatment, many physicians administer bone scans to determine bone density one or two times a year.

Calcium fortified foods such as calcium fortified orange juice has as much calcium per cup as milk.

Other foods that contribute include broccoli, greens, tortillas (see label), almonds, oranges, and baked beans. They contribute about 1/3 to ½ as much calcium as a serving of milk. Also, eating a high vegetable to animal protein ratio with lots of fruits and vegetables is helpful to bone health.

Calcium supplement. If you don't eat calcium rich foods daily, you may want to consider a calcium supplement.

RISK FACTORS TO BONE HEALTH
- Gender; Women are more likely to develop osteoporosis than men and at an earlier age.

- Race; Caucasians (whites) have the highest risk for osteoporosis. It is also common in Asians and Native Americans. Hispanics are at lower but significant risk, and African Americans have the lowest risk so indicates some research documentations.

- Age; The longer you live the more likely it is that you will get osteoporosis. Everyone loses bone tissue as they age. Some have stronger bones to start with. Others lose it more slowly. See preventive actions following.

-Body build; Small-boned and very lean individuals (women less than 127 lb.) are at higher risk. Maintaining a healthy weight is an important health principle, but being too lean (BMI <18.5) is not desirable.

- Fracture history; if your parents had vertebral or other factures due to osteoporosis, you may have inherited a similar tendency. If you have fallen and broken a bone yourself, you are at increased risk for future problems.

- Physical activity; Active people generally have stronger bones than inactive people. Bones grow stronger when stressed. Weight-bearing activities and weight lifting are best for increasing bone strength.

- Smoking; stopping smoking is one positive way to build stronger bones and overall health.

- Alcohol. A high intake of alcohol weakens bones and increases the risk of falls. Avoid or limit alcohol.

- Dietary calcium; If calcium intake is low, bone strength is also likely low. 1,000 mg of calcium per day is recommended for adults, 1200 mg/day for persons 70 or older. Along with calcium you also need adequate vitamin D. Sunshine is needed for your body to make vitamin D. Be sure to get vitamin D in your diet or in a supplement if you are indoors most of the time. Adults need 400 IU daily, persons 70 and older need 600 IU daily.

- Dietary protein. Adequate protein is essential for all healthy tissue, including bones. Recent research shows that a high ratio of vegetable to animal protein protects bones, slowing the loss of calcium, and reducing fractures. Good sources of vegetable protein include beans, lentils, split peas, soybeans, garbanzos, tofu, nuts, whole grains, soymilk, and gluten/soy-based meat alternates.

- Blood pressure. High blood pressure (140/90 or higher) can increase the loss of bone in elderly individuals. Lowering blood pressure may reduce your risk of osteoporosis and heart problems.

- Medications. Certain medications increase bone loss. The most common are glucocorticoids such as prednisone, excess thyroid hormone, some anticonvulsant medications, and certain endocrine disorders. Ask your doctor or Nurse for guidance regarding medication use

AVOIDING RISKS TO BONE HEALTH
If you are at increased risk, be sure to take preventive actions as soon as possible hence eat a balanced diets and get adequate calcium and vitamin D. Good sources of calcium include low-fat milk and yogurt, low-fat cheese, dark leafy greens, calcium-enriched soymilk and tofu, calcium-enriched orange juice, and vegetable juice. If needed, take a calcium and vitamin D supplement. Emphasize vegetable proteins in your diet. Limit intake of salt or sodium.

* Do weight-bearing exercises regularly. The best activities are those that stress the bones: jog, jump rope, climb stairs, dance, play tennis, and weight lift (to build strength of bones in arms as well).

Get guidance from your doctor/knowledgeable fitness trainer on how best to start an exercise program.

* Follow a healthy lifeclass. Avoid smoking, alcohol and caffeine. They all increase bone loss. Keep active, eat well, get adequate rest, and be positive on life.

* Get help from your health practitioner as needed. Your doctor can do a test to check calcium levels in your bones. If needed there are also medications that can be taken to go along with a healthy lifeclass to prevent excessive bone loss. For example, hormone replacement therapy (HRT) can significantly reduce bone loss in postmenopausal women. Discuss these and other options with your doctor or Nurse.

The recommendations, called Daily Reference Intakes (DRIs), for calcium from food and dietary supplements are as follows:

* Women aged 19-50: 1,000 milligrams
* Women aged 51-70+: 1,200 milligrams
* Pregnant women: 1,000 milligrams
* Lactating women: 1,000 milligrams
* Men aged 19-50: 1,000 milligrams
* Men aged 51-70+: 1,200 milligrams
FOR COMMENTS & QUESTIONS
JONES. H. MUNANG'ANDU (author)
Motivational speaker, health commentator &
Health practitioner
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jonesmuna@yahoo.com