Osteoporosis is known as the silent-thief because bone loss occurs without any symptoms. The bones become weak and are at risk of fracture.
1 in 2 women and 1 in 4 men over the age of 50 will break a bone due to osteoporosis.
Especially when you are older, fractures due to osteoporosis cause severe pain, prevent you from getting around, and can lead to early death.
Osteoporosis costs over $19 billion each year in the United States alone and this number is expected to increase in the future.
There are many factors that increase your risk of osteoporosis, some you can control and some you can't.
Calcium and Vitamin D are both needed to build strong bones as well as maintain them.
Here are some recommended amounts from the World Health Organization. Remember this includes calcium you get in your regular diet!
Group | Calcium (mg per day) | |
---|---|---|
Adolescents - Ages 10-18 | 1300 | |
Women - Ages 19 to menopause | 1000 | |
Women - Post-menopause | 1300 | |
Men - Ages 19-65 | 1000 | |
Men - Ages 65+ | 1300 |
How much calcium is in the food you eat? Check out this great calculator from Osteoporosis Canada
Here are some recommended amounts from the National Osteoporosis Foundation. Vitamin D sources include sunlight, food, and supplements.
Group | Calcium (mg per day) | |
---|---|---|
Women - Under age 50 | 400-800 international units (IU) daily | |
Women - Over age 50 | 800-1000 IU daily | |
Men - Under age 50 | 400-800 IU daily | |
Men - Over age 50 | 800-1000 IU daily |
How much Vitamin D do you get from various sources?
Calcium and Vitamin D are the most important for building strong bones but other nutrients and a healthy diet are also important to keep bones their best.
Exercise is important to build and maintain strong bones. It is important to build both strong bones as well as strong muscles.
Both high-impact exercises and low-impact exercises are good for your bones, choose ones according to your abilities and preferences. High impact include dancing, jogging, climbing stairs, and tennis. Low-impact include walking, low-impact aerobics, and elliptical machines.
Improving muscle strength helps support your bones and improve balance. Exercises to consider include lifting weights, using elastic exercise bands, and lifting your own body weight.
Over one third of people over the age of 65 suffer a fall each year which can have serious consequences.