What Is Osteoporosis?
Osteoporosis is a condition that weakens bones, making them more likely to break or fracture. It can affect people of all ages, but it is most common in older adults. Bone loss is the main factor of osteoporosis. This occurs when bones lose minerals, such as calcium and phosphorus, faster than the body can replace them. As a result, bones become fragile and are more likely to break.
How Much Calcium Is Needed For Osteoporosis?
The amount of calcium you need depends on your age. The National Institutes of Health (NIH) recommend the following amounts of calcium for adults:
- Adults aged 19–50 years old: 1,000 milligrams (mg) per day
- Adults aged 51–70 years old: 1,200 mg per day
- Adults aged 71+ years old: 1,200 mg per day
It is important to note that these are the recommended amounts of calcium for adults with osteoporosis. People without osteoporosis may need less calcium. It is important to talk to your doctor or nutritionist to determine the amount of calcium you need.
What Are The Best Sources of Calcium?
The best sources of calcium are dairy products, such as milk, cheese, and yogurt. Other good sources of calcium include leafy green vegetables, such as kale and spinach, and fortified foods, such as orange juice, tofu, and cereals. Calcium supplements may also be recommended to help meet your daily calcium needs.
What Are The Benefits of Calcium?
Calcium is essential for the development and maintenance of healthy bones. It helps strengthen bones and reduce the risk of fractures. In addition, calcium may help reduce the risk of other conditions, such as high blood pressure, diabetes, and obesity.
What Are The Side Effects of Too Much Calcium?
Although calcium is essential for good health, it is possible to have too much. Taking too much calcium can cause constipation, nausea, and other digestive issues. It can also increase the risk of developing kidney stones. It is important to talk to your doctor before taking calcium supplements.
Are There Other Ways to Manage Osteoporosis?
In addition to getting enough calcium, there are other lifestyle changes you can make to manage and prevent osteoporosis. These include:
- Getting regular exercise, such as walking, running, or weight-bearing exercises
- Eating a healthy diet rich in fruits, vegetables, and whole grains
- Avoiding smoking and excessive alcohol consumption
- Limiting caffeine intake
Conclusion
Calcium is an essential mineral for healthy bones and to prevent fractures. People with osteoporosis need more calcium, and the best sources are dairy products, leafy green vegetables, and fortified foods. Calcium supplements may also be recommended. In addition to getting enough calcium, lifestyle changes, such as exercising and eating a healthy diet, can help manage and prevent osteoporosis.