More than 25 million Americans suffer from osteoporosis, which includes nearly 50% of all women over the age of 65. Even though it's often referred to as the "silent disease", the consequences of it are anything but quiet. For one thing, osteoporosis can be very painful; as the bones weaken, they become more compressed by body weight. This painful compression typically occurs in the spine which may result in what are termed "compression fractures" or, less seriously, in the bent-over posture one often notices in older women. Fractures of the hip, spine and wrist are common and result from osteoporosis. Fractures of any type are hazardous in people over age 65; this is especially true for hip fractures, which are prone to complications and even lead to death in up to 20% of victims.
If you want healthy bones, you need to get enough calcium; it's as simple as that. And the best way to get calcium is through your diet.
Diet is key, because if your diet doesn't supply enough calcium, your body turns to a different source: your bones themselves. That's because, in addition to serving as a structural frame, your bones function as a "calcium bank". When your diet is low in calcium, your body literally borrows it from your bones. If your diet stays low in calcium, borrowing continues, and over the long term that can lead to osteoporosis.
You need to be getting adequate supplies of calcium no matter what your age. However, that doesn't mean some ages aren't more critical than others.
Menopause, for instance, is a particularly difficult time for bones. All through your life the hormone estrogen has been protecting you bones, and now that hormone is in decreasing supply. To prevent rapid bone loss, you need to take active measures: your physician my prescribe hormone replacement therapy, for example. Additionally, your physician may recommend that you increase your calcium intake and your level of physical exercise – measures that have been clinically proven to actually halt the progression of osteoporosis.
In addition to calcium, exercise is an essential pan of good bone health. Exercise has been shown to increase bone strength and size. Weight-bearing exercises are best: walking, jogging, weight lifting, or low-impact aerobics. Of course, be sure to talk with your doctor before starting an exercise program.
Quite simply, the best way to get enough calcium is to eat a well-balanced diet. There are many types of foods that are high in calcium. These include:
Unfortunately, it's not always possible to keep these kinds of foods a constant part of your diet. That's where the idea of calcium supplementation comes in. Check for foods that are "calcium-fortified", or "calcium-added". And then there are calcium supplements themselves, which are a safe, effective, and economical way to keep your calcium intake at the proper level. Turns are an excellent source.
You need between 800mg and 1500mg of calcium per day. Consult your physician for your dosage.