Homespun

June 13, 2001




Osteoporosis and You: What's Your Outlook and Plan?

Osteoporosis ("porous bone") is a debilitating disease characterized by low bone mass, resulting in bones that are susceptible to fracture. If not prevented, or if left untreated, the disease can progress painlessly until a bone breaks (typically the hip, spine or wrist), and can lead to height loss, stooped posture, limited mobility and diminished independence. Osteoporosis threatens more than 25 million Americans. While 80% of those afflicted are women, osteoporosis affects one-third or all men by the age of 75.

Women are about four times more likely to develop osteoporosis than men due to their generally smaller, lighter bones, rapid loss of bone at menopause, and lower calcium intake.

Fortunately, not all of the risk factors for osteoporosis are beyond control. Lifestyle factors that increase the risk of osteoporosis include inadequate calcium and vitamin D intake, inactivity, and alcohol abuse.

Other alarming facts that may increase the incidence of osteoporosis in years to come are:

  • Half of all children ages 3 to 5 years old and one-third of children ages 1 to 2 years old aren't meeting their daily calcium requirements, according to the U. S. Department of Agriculture;

  • Nine out of 10 teen-aged girls and seven out of 10 teen-aged boys don't get enough calcium, also according to the USDA;

  • Youth drinking soft drinks may be falling short of important nutrients. A Journal of the American Dietetic Association study showed children who drank more than a can of soda a day had lower intakes of calcium, riboflavin, vitamin A and phosphorus. Children between the ages of 9 and 18 years old need 1300 mg of calcium, or the equivalent of four servings of milk daily.

To help prevent osteoporosis, the National Osteoporosis Foundation offers these guidelines:

  • Eat a balanced, varied diet, rich in calcium. While daily foods significantly contribute calcium, other foods like salmon and sardines (with bones), broccoli, spinach and fortified orange juice and cereal are rich in calcium.

  • Exercise regularly and participate in weight-bearing activities. Walking for 30 minutes three times a week is practical and easy.

  • Use alcohol in moderation.


Celebrate June Dairy Month by experimenting with new calcium-rich recipes.


SPINACH CHEESE DIP

1 package (8 oz.) cream cheese, softened
1 package (10 oz.) frozen chopped spinach, thawed, squeezed dry
1 cup small curd cottage cheese
½ cup finely shredded Romano or Parmesan cheese
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon freshly ground black pepper

In a medium bowl, combine cream cheese and spinach; mix well. Stir in cottage cheese, Romano cheese, garlic, salt and pepper. Cover, chill at least 1 hour or up to 12 hours before serving. Let stand at room temperature 30 minutes before serving. Yield: 16 servings, about 3 cups dip.

  • Suggested vegetable dippers: Red and yellow bell pepper "scoops" (cut peppers in half crosswise, then in 1-inch slices lengthwise leaving on rounded tops and bottoms); blanched asparagus spears and broccoli florets; baby carrots.

FAMILY-STYLE POTATO SALAD

2 pounds red boiling potatoes
¾ cup sour cream
¼ cup mayonnaise
¼ cup coarse grain or spicy brown mustard
½ teaspoon salt
¼ teaspoon freshly ground black pepper
8 oz. Wisconsin Muenster, Brick or Havarti cheese, diced
¼ cup chopped chives or red onion
¼ cup plus 2 tablespoons chopped parsley, divided use
2 hard-cooked eggs, chopped (optional)
¼ cup crumbled crisply-cooked bacon

Simmer potatoes in salted water to cover until tender, 20 to 25 minutes depending on size of potatoes. Drain; rinse with cold water to stop the cooking and cool the potatoes. Peel, if desired, and cut into ¾-inch chunks.

In a large bowl, combine sour cream, mayonnaise, mustard, salt and pepper; mix well. Add potatoes, cheese, chives and ¼ cup parsley; toss well. Stir in eggs, if desired. Cover and chill at least 2 hours or up to 8 hours before serving. To serve, sprinkle with bacon and reserved 2 tablespoons parsley. Yield: 16 servings, about 8 cups salad.

This page created by Margie Yarnell, Extension Secretary/Webmaster.

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