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I'm always hearing information on the radio and TV about osteoporosis and how to prevent it. What's the latest on taking calcium and vitamin D? For a while that was the big deal. Lately I haven't heard a thing.
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Osteoporosis prevention begins early in life. Building good bones at a young age is extremely important. Getting adequate nutrition and exercise is a key to putting bone cells in the bank so to speak.
The National Osteoporosis Foundation (NOF) offers some important guidelines for all ages regarding calcium and vitamin D intake. The first source of calcium is from calcium-rich foods such as dairy products and dark green, leafy vegetables. Taking a supplement is just that -- it's supposed to supplement what we don't get in our diet.
A major source of Vitamin D is sunshine. Spending at least 10 minutes everyday in the sun (longer if sunscreen is used) is recommended. Vitamin D helps calcium absorption and bone formation. A vitamin D supplement is essential for those who live in northern areas where sunlight is limited, especially in the winter.
Some calcium supplements come with vitamin D so be sure to read the label to get the right amount for your age and sex. Experts recommend 1200 mg/d of calcium and 800 to 1,000 IU/d of vitamin D for adults age 50 and older. These values are slightly different for children up to age 17, young adults, women in the childbearing years, and postmenopausal women.
Exercise is also important. The American College of Sports Medicine has published a Position Stand on physical activity and health. Type of exercise, frequency, intensity, and duration are advised based on age (children and teens versus adults).
High intensity exercise is needed for bone loading. Weight training and weight bearing activities are best. Regular exercise is required to maintain results. This means at least three times per week (five to seven times each week is best) for at least 10 minutes per session (more is definitely better).
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*Disclaimer:*The information contained herein is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments or treatments. The information should NOT be used in place of visit with your healthcare provider, nor should you disregard the advice of your health care provider because of any information you read in this topic. |
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