Osteoporosis is the thinning of bones, putting someone at greater risk for bone fractures (breaking). The disease can develop in men and women of all ages and ethnicities, but risk factors include those who are:
o Female
o White/Caucasian
o Post menopausal women
o Older adults
o Small in body
o Eating a diet low in calcium
o Physically inactive
Calcium, a mineral needed for healthy bones, cannot be produced in the body; therefore it is important to absorb calcium from the diet. Good sources of calcium include:
o Dairy products—low fat or nonfat milk, cheese, and yogurt
o Dark green leafy vegetables—bok choy and broccoli
o Calcium fortified foods—orange juice, cereal, bread, soy beverages, and tofu products
o Nuts—almonds
Regular Weight-Bearing Physical Activity contributes to strong bones. The Dietary Guidelines for Americans recommends 30 minutes for adults and 60 minutes for children of moderate physical activity on most, preferably all, days of the week. Examples of weight-bearing activities include:
o Walking, Jogging, or running
o Tennis or Racquetball
o Field Hockey
o Stair climbing
o Jumping rope
o Basketball
o Dancing
o Hiking
o Soccer
o Weight lifting
A person with high bone mass as a young adult will be more likely to have a higher bone mass later in life.
Information from: CDC www.cdc.gov
Additional sources of information:
Best Bones Forever!
Bone Health and Osteoporosis: A Surgeon General's Report
By 2020, one in two Americans aged 50 years or older will be at risk for fractures from osteoporosis or low bone mass.
NIH National Resource Center
Information about the prevention, early detection, and treatment of osteoporosis and related bone diseases.
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