wellnesscenterusa.comPosted on 11/27/2007 by Karilee Bingham, R.N., B.S.
Bone is a living, growing tissue in our bodies, providing structure, protection, and blood formation. Throughout our lives, bone is formed, and reabsorbed. Formation occurs until we reach the age of 30, making bones denser and stronger. After age 30, we slowly begin to lose bone. After menopause, women lose bone more quickly because of hormonal changes.
Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. This increases the risk of bone fractures (breakage), particularly in the hip, spine, and wrist.
There are risk factors that we can change, and those we cannot. Osteoporosis affects more women than men, older adults versus younger, and small thin-boned people more. Caucasian and Asian ethnicities are at higher risk as well. There is also a heredity factor- if Mom or Dad had it, you likely will too.
Here's nothing new- smoking and excessive drinking are bad for you- especially bad for your bones. An inactive lifestyle weakens bones, certain eating disorders rob your bones of the nutrients they need for strength. Having a diet low in calcium and Vitamin D makes your bones more prone to loss, and low estrogen in women, and low testosterone in men can bring on osteoporosis.
Calcium and Vitamin D work together like a lock and key for your bones. Dairy products and green leafy vegetables are great sources. If your diet doesn.t include enough of these, than a calcium supplement may be what you need. The current recommendation is 1000 mg/day of calcium with 400 to 800 IU (international units) of Vitamin D for women ages 19-50. From year 51 to 70 or older, the recommended daily dose is 1200mg/day. Vitamin D is critical for the absorption and utilization of calcium. Vitamin D is the "sunshine" vitamin. Exposure to sun or ultraviolet rays cause synthesis of this vitamin within the body.