Osteoporosis is a condition where bones become weak and brittle, making them prone to fractures. The condition is caused by a lack of calcium in the bones, which makes them weak and fragile. Calcium is a vital mineral for the body, and it is important to get the right amount of it each day to help prevent osteoporosis and to maintain healthy bones. But how much calcium is needed daily for osteoporosis?
Recommended Calcium Intake for Osteoporosis
According to the World Health Organization (WHO), an adult aged 19-50 years should consume at least 1000 mg of calcium each day. For adults aged 51-70 years, the recommendation is to consume at least 1200 mg per day. For adults aged 71 and older, the recommendation is to consume at least 1500 mg per day. These are the general guidelines for calcium intake, but it is important to speak to a doctor or nutritionist to determine an individual’s specific needs.
Sources of Calcium
Calcium can be obtained from a variety of sources, including dairy products, soy products, and canned fish. Dairy products such as milk, cheese, and yogurt are some of the best sources of calcium, as they contain high amounts of calcium per serving. Soy products such as tofu and tempeh are also good sources of calcium, as are canned fish such as salmon and sardines. It is important to ensure that the food consumed is fortified with calcium, as many foods naturally contain low levels of calcium.
Calcium Supplements
Calcium supplements are also available for those who are unable to get enough calcium from their diets. Calcium supplements come in a variety of forms, including tablets, capsules, liquids, and powders. It is important to speak to a doctor or pharmacist before taking any calcium supplement, as some can interfere with other medications or have other side effects. It is also important to note that calcium supplements should not be taken in place of a healthy diet, as calcium from food is more readily absorbed by the body.
Exercising for Osteoporosis
In addition to getting the right amount of calcium each day, it is also important to exercise regularly to help prevent and treat osteoporosis. Weight-bearing and resistance exercises help to strengthen bones and reduce the risk of fractures. Low-impact activities such as walking, swimming, and yoga can also be beneficial. It is important to consult with a doctor or physical therapist before beginning any exercise program, as some exercises may not be suitable for those with osteoporosis.
Conclusion
Getting the right amount of calcium each day is essential for preventing and treating osteoporosis. The recommended daily intake of calcium is 1000-1500 mg per day depending on age. Calcium can be obtained from a variety of sources, including dairy products, soy products, and canned fish. It is also important to exercise regularly to help strengthen bones and reduce the risk of fractures. If an individual is unable to get enough calcium from their diet, calcium supplements can be used, but it is important to speak to a doctor or pharmacist before taking any supplements.