Health Information

Diet tips for osteoporosis

Nowadays for complex biological problems we face in making simple dietary recommendations. To prevent osteoporosis in older women they should take calcium rich diets. The bone density is maximum between the age 10 to 35 years is the most important for reducing the risk of osteoporosis. This is because of rich calcium intake and doing exercise. American woman during the menopause consume less calcium because of this they have a lesser quantity of dense bones.

Most American women during the menopause periods they consuming less calcium because of this they have less dense bones.

What is osteoporosis?

A systematic skeletal disease characterized by low bone mass, increase of bone fragility and susceptibility to fracture. This is due to lack of vitamin D intake, low calcium intake, and smoking.

Dietary needs

For women from age 11 to 18 the RDA for calcium is 1.3g per day and they should take more than 4 glasses of milk per day. For women from age 19 to 50 the RDA for calcium is 1.0g per day and they should take more than 3 glasses of milk per day. For women above the age 50 the RDA for calcium is 1.2g per day and they should take 4 glasses of milk per day.

What are the best sources of calcium?

Milk and milk products are the best sources. Beans, leafy vegetables, fish, cabbage, egg yolk are good sources of calcium.

What about postmenopausal women

The postmenopausal women consume up to 1.5g of calcium per day. Recent studies failed to find a significant relationship between calcium intake and loss of bone density in postmenopausal women. While others have been reported a protective effect. Calcium intakes may have different effects on different types of bones. Bones are not made up of calcium alone. To form bone matrix vitamin C is needed. To form bone structure magnesium and phosphorus are important. Vitamin K and other trace elements also important for bone formation. For absorption and use of calcium vitamin D is important.

A good exercise program is an absolute necessity in the process of replacing estrogen and also enough healthy diets is required to prevent the loss of bone solidity.