Osteoporosis is often considered to be a condition that frail elderly women develop. However, the damage from osteoporosis begins much earlier in life. Peak bone density is reached at approximately 25 years of age, so it’s important to build strong bones by that age, so they will remain strong later in life. Ensuring that you get enough calcium now will help prevent some needless suffering later in life.
First, let’s discuss the disease itself. Osteoporosis is caused by a lack of bone strength or bone density. As you age, your bones get thinner naturally. But some things can make you more likely to have the severe bone thinning of osteoporosis such as some anti seizure medications. It’s a disease that affects your bones. It means you have bones that are thin and brittle, with lots of holes inside them like a sponge. This makes them easy to break. It can lead to broken bones (fractures) in the hip, spine, and wrist. These fractures can be disabling and may make it hard for you to live on your own.
In the United States, nearly 10 million people already have osteoporosis. Another 18 million people have low bone mass that places them at an increased risk for developing osteoporosis. About 80% of those with osteoporosis are women. Of people older than 50 years of age, one in two women and one in eight men are predicted to have an osteoporosis-related fracture in their lifetime.
According to the World Health Organization, the prevalence of osteoporosis among U.S. white women past menopause is estimated to be 14% in those 50-59 years of age, 22% in those 60-69 years of age, 39% in those 70-79 years of age, and 70% in those 80 years of age and older. Significant risk has been reported in people of all ethnic backgrounds. White and Asian racial groups, however, are at greatest risk.
How likely you are to develop osteoporosis depends on how much bone mass you attained in your 20s and early 30s (peak bone mass) and how rapidly you lose it later. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.
Now let’s discuss PREVENTION. Three factors essential for health bones are adequate amounts of calcium, vitamin D and regular exercise.
The amount of calcium you need to stay healthy changes over your lifetime. The Institute of Medicine (IOM) recommends the following amounts of daily calcium from food and supplements: • Up to 1 year old — 210 to 270 milligrams (mg) • Age 1 to 3 years — 500 mg • Age 4 to 8 years — 800 mg • Age 9 to 18 years — 1,300 mg • Age 19 to 50 years — 1,000 mg • Age 51 and older — 1,200 mg
Dairy products are one source of calcium. Other sources are almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, also are rich in calcium. You could consider taking a supplement or multivitamin to increase your odds of getting adequate amounts of calcium in your daily diet.
Getting enough vitamin D is just as important to your bone health as getting adequate amounts of calcium. Scientists don’t yet know the optimal daily dose of vitamin D, but it’s safe for anyone older than 1 year to take up to 2,000 international units (IU) a day. You may get adequate amounts from sunlight but we know that relying on that source does more harm than damage.
Getting enough exercise helps build strong bones and slows bone loss. Exercise will benefit your bones no matter when you start, but you’ll gain the most benefits if you start exercising regularly when you’re young and continue to exercise throughout your life.
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