by Kathy Campbell, Bachelor of Science, Dietetics
Osteoporosis.....that's something our grandma had and maybe our mom, but can we avoid it by taking a supplement or having that bowl of cereal in the morning, right? And, of course, men don't get the disease, only women, correct?
Let's start by explaining a bit about our body from the time we are born. As babies and children (actually up to our early 20's), the body absorbs a high percentage of the calcium in the foods we eat and drink. The body is building it's bone density, which means the bones are filling it's pores to make them as solid as possible (provided we consume the calcium). By our mid 20's, this process slows somewhat. More of our calcium intake is excreted, rather than absorbed, so it becomes more important for us to find ways to keep our bones solid. The older we get, the more important this becomes.
Another fact about our body: the human blood level of calcium is strictly regulated by the body to an exact percentage; this happens whether we consume foods with calcium or not. If we do not consume very much calcium, our blood concentration will be maintained by removing some of the calcium from our....you guessed it, our BONES! You can see why we need to build and protect our bone density as it becomes harder to rebuild it as the years progress.
Men can get osteoporosis, too. The reason we don't see quite as much in men is because they have larger bones, so they have larger stores of calcium, and also because their life expectancy is younger than in women.
Women, however, have a protective factor while they produce estrogen, helping them protect their bones, provided they consume enough calcium in their diet. Unfortunately, many women and men alike, fall short of getting enough calcium. Some people do take calcium supplements, however, and that does help. Many feel it is best to get most of our calcium from our diet, then enhance that with a supplement.
Another thing we can do to help ourselves is to get regular weight-bearing exercise; this, of course, means putting our weight on our feet and walking or other activity. The more we do, the better our bones 'hang on' to density.
Some women decide to take estrogen replacement therapy after menopause, which can help them maintain their bone density. What they must remember, however, is the body cannot absorb calcium unless they are consuming it, so a diet adequate in calcium MUST accompany the medication or that benefit will be reduced or lost. Again, calcium supplements can be very helpful.
Additional tips when consuming calcium foods or supplements include: a source of vitamin C at the same time enhances absorption, getting enough vitamin D and magnesium is important, too.
Bottom line, learn to enjoy calcium-rich foods and beverages. If you are worried about too many calories and/or cholesterol, go with low fat or fat free dairy products. If you are physically able, get out and do that weight-bearing exercise every chance you get! Supplements, especially for women and people at high risk for osteoporosis, are usually a good idea to enhance an overall system to protect our bones (check with your doctor if in doubt).
submitted by: Kathy Campbell, Bachelor of Science, Dietetics
