Homespun

June 14, 2000




OSTEOPOROSIS: THE BARE-BONE FACTS

Osteoporosis is a disease that thins and weakens bones to the point where they break easily--especially bones in the hip, spine, and wrist. Osteoporosis is called the "silent disease" because you may not notice any symptoms. People can lose bone mass over many years but do not know they have osteoporosis until a bone breaks. About 25 million Americans have osteoporosis, and 80 percent of those are women, according to the National Osteoporosis Foundation.

Experts do not fully understand all the causes of osteoporosis. They do know that when women go through menopause, levels of the female hormone estrogen drop. Lower hormone levels can lead to bone loss and osteoporosis. Other causes of bone loss and osteoporosis include a diet too low in calcium and not getting enough exercise.

Osteoporosis is preventable. A diet that is rich in calcium and vitamin D, and a lifestyle that includes regular weight-bearing exercise are the best ways to prevent osteoporosis.

Getting enough calcium throughout life is important because it helps to build and keep strong bones. Men and women, age 25 to 65, should have 1,000 milligrams (mg) of calcium every day. Women near or past menopause should have 1,200 mg of calcium daily. Make foods that are high in calcium part of your diet.
Healthy foods that are rich in calcium are:

If you don't get enough calcium from your food, you might think about taking a calcium supplement. Always check with your doctor before taking any dietary supplements.

Your body uses vitamin D to absorb calcium. Being out in the sun for even a short time every day gives most people enough vitamin D. You can also get this vitamin from supplements, as well as from cereal and milk fortified with vitamin D.

Exercise builds bone strength and helps prevent bone loss. It also helps older people stay active and mobile. Weight- bearing exercises, done on a regular basis, are best for preventing osteoporosis. Walking, jogging, and playing tennis are all good weight-bearing exercises. Always check with your doctor before starting an exercise program.

CALCIUM CONTENT OF SELECTED FOODS:
  • Yogurt, nonfat, plain (1 cup)
  • Macaroni and cheese (1 cup)
  • Milk, nonfat, regular (1 cup)
  • Milk, 2% fat (1 cup)
  • Swiss Cheese (1 oz.)
  • Cheddar cheese (1 oz.)
  • Ice Cream or ice milk (1 cup)
  • Orange juice, enriched (1 cup)
  • Total cereal (1 cup)
  • Tofu (3 oz.)
  • Broccoli (1 large stalk)
  • Dried Beans (½ cup, cooked)
  • Bread, whole wheat (1 slice)
  • 415 mg.
  • 362 mg.
  • 302 mg.
  • 297 mg.
  • 272 mg.
  • 204 mg.
  • 164 mg.
  • 293 mg.
  • 250 mg.
  • 150 mg.
  • 62 mg.
  • 40 mg.
  • 17 mg.


This page created by Margie Yarnell, Extension Secretary.

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