How Can We Prevent Osteoporosis?
By developing a healthy lifestyle you have a good chance of preventing the onset of osteoporosis or of slowing down your rate of bone loss.
You are what you eat!
The body works to keep a constant level of calcium in the blood. Calcium can be taken or "leached" from the bones if there is not enough in the diet. Eating foods with adequate amounts of calcium can make a difference. Strong bones require lots of calcium.
Recommended daily intakes of calcium for women are:
- 1,000 milligrams (mgs.) before menopause
- 1,500 mgs. after menopause
- 1,500 mgs. for pregnant women
- 2,000 mgs. for breast-feeding mothers.
Foods with calcium
While shopping for calcium-rich foods, remember that dairy products are rich in calcium. However, don't forget to look past the dairy section. Some meats, vegetables, and combination foods are also good sources of calcium.
| Mgs. of Calcium | |
| 1 cup skim milk | 302 |
| 1 cup 1% low-fat milk | 300 |
| 1 cup 2% low-fat milk | 297 |
| 1 cup whole milk | 291 |
| 1 cup buttermilk | 285 |
| 1 oz. Swiss cheese | 272 |
| 1 oz. cheddar cheese | 204 |
| 1 oz. American cheese | 174 |
| 1/2 cup 2% cottage cheese | 77 |
| 1 cup low-fat plain yogurt | 415 |
| 1 cup low-fat yogurt with fruit | 345 |
| 3 oz. sardines with bones | 345 |
| 3 oz. salmon with bones | 99 |
| 3 oz. shrimp, canned | 145 |
| 4 oz. tofu, processed with calcium sulfate | 145 |
| 1 cup oysters | 90 |
| 1/2 cup collards | 179 |
| 1/2 cup kale | 103 |
| 1/2 cup bok choy | 126 |
| 1/2 cup turnip greens | 126 |
| 1/4 of a 14-inch cheese pizza | 332 |
| 1/2 cup macaroni and cheese | 181 |
| 1 cup cream of mushroom soup made with milk | 191 |
| 1 cup cream of tomato soup made with milk | 168 |
| 1 taco | 174 |
| 1 cup cheese | 124 |
| 1 tbsp. blackstrap molasses | 137 |
Avoid phosphorus
Make sure to avoid foods containing too much phosphorus; they can contribute to bone loss. Foods high in phosphorus and low in calcium include: red meat, cola drinks, and processed foods that contain phosphorus additives. You should also cut down on salt and coffee.
Choosing a supplement
Getting enough calcium from your diet can be difficult, especially if you're calorie- and cholesterol-conscious, or if you're allergic to milk, or are lactose intolerant. Taking calcium supplements is an alternative way to ensure a proper amount of calcium in your diet. While there is no single best supplement, medical experts agree that there are some general rules.
- Avoid supplements made with bone meal and dolomite — they may be contaminated with lead.
- Avoid taking more than 500 to 600 milligrams at one time.
- Take your calcium supplements in divided does, between meals and at bedtime. The bedtime dose is especially important since there is increased calcium loss at night.
- Avoid taking your calcium with high-fiber foods and foods that contain oxalate, such as spinach, asparagus, beet greens and rhubarb. Fiber and oxalate inhibit the absorption of calcium.
- If you have a history of kidney stones or stomach problems, or if you are uncertain about choosing the right calcium supplement, consult your health care provider.
Move it!
Exercise stimulates the formation of new bone. Exercises combining movement with weight-bearing on the long bones are the best. These activities are particularly good for building bone mass.
- bicycling
- hiking
- jumping rope
- walking
- jogging
- rowing
A note of caution: If you have not exercised for any period of time, check with your health care provider before embarking on any exercise program.
Prevent falling down
In addition to limiting the risk of osteoporosis, there are other daily precautions that you can take to avoid the risk of breaking a bone. Here's a checklist for you and your residence.
- Have your vision and hearing tested.
- Check with your health care provider if you get dizzy.
- Wear sturdy shoes.
- Make sure there are no loose wires, throw rugs, or objects left on the floor.
- Make sure you have proper lighting.
- Install grab bars and non-skid tape or mats.