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Osteoporosis
The Silent Disease
By Donna Verry Dee
Post-menopausal women are more at risk than pre-menopausal women. According to the National Osteoporosis Foundation, women can lose up to 20 percent of their bone mass in the first five to seven years after the onset of menopause.
Other risk factors include the following:
- Thin and/or small frame
- Advanced age
- A family history of osteoporosis
- Early menopause
- A diet low in calcium and vitamin D
- Use of certain medications, such as corticosteroids and anticonvulsants
- Low testosterone levels in men
- An inactive lifestyle
- Cigarette smoking
- Excessive use of alcohol
- Being Caucasian or Asian, although African Americans and Hispanic Americans are at significant risk as well
Dr. Magnus encourages parents to start thinking of their children's bone health now by stressing physical exercise and nutritious, calcium-rich foods. Studies show that most people consume less than half the amount of calcium they need. According to Dietary Reference Intake Guidelines from the Institute of Medicine, children ages 9 to 18 need 1,300 milligrams of calcium a day. Nineteen- to 50-year-olds require 1,000 milligrams daily, and after that it's back up to 1,200 milligrams a day for the duration of life.
- Low-fat dairyproducts such as milk, yogurt, cheese and ice cream
- Dark green, leafy vegetables, such as broccoli, collard greens, bok choy and spinach
- Sardines and salmon with bones
- Tofu
- Almonds
- Foods fortified with calcium, such as orange juice, cereals and breads
