Osteoporosis is a bone disorder that affects millions of people worldwide, particularly postmenopausal women. It causes bones to become fragile, leading to an increased risk of fractures and breaks. While there is no cure for osteoporosis, there are steps that can be taken to reduce the risk of bone loss and fractures, such as eating a healthy diet, exercising regularly, and taking supplements. One important aspect of managing this condition is making sure you get enough calcium every day.
Why is Calcium Important for Women with Osteoporosis?
Calcium is a mineral that is vital for strong, healthy bones. It helps the body form and maintain bones, as well as assisting with other functions such as muscle contraction, nerve transmission, and blood clotting. When you don’t get enough calcium, your body will take it from your bones, causing them to weaken. This is why it’s so important for women with osteoporosis to get enough calcium in their diets.
How Much Calcium Should a Woman With Osteoporosis Take?
For a woman with osteoporosis, the recommended daily calcium intake is 1,200 to 1,500 milligrams (mg). It’s important to note that this recommendation is for women over the age of 50. Younger women should get 1,000 mg of calcium daily. It’s also important to note that the calcium should be spread out throughout the day. Women should aim to eat or drink calcium-rich foods three times a day.
Foods High in Calcium for Women With Osteoporosis
There are many foods that are high in calcium and can help women with osteoporosis meet their daily calcium needs. Some of the best sources of calcium include dairy products such as milk, yogurt, and cheese; green, leafy vegetables such as broccoli, kale, and spinach; nuts and seeds; and fortified foods such as orange juice and breakfast cereals. Women with a lactose intolerance can still get their daily calcium needs met by eating dairy-free alternatives such as soy milk, almond milk, and tofu.
Calcium Supplements for Women With Osteoporosis
Women with osteoporosis may need to take a calcium supplement in addition to their daily diet. The most common form of calcium supplement is calcium carbonate, which is typically taken with meals. The amount of calcium needed will depend on the individual’s diet and other factors such as age and absorption rate. It’s important to consult with a doctor or dietitian before taking any calcium supplement to make sure you’re getting the right amount for your needs.
Takeaway
Women with osteoporosis need to make sure they get enough calcium in their diets. The recommended daily calcium intake for women over the age of 50 is 1,200 to 1,500 mg and 1,000 mg for younger women. Calcium is found in many foods, such as dairy products, green, leafy vegetables, nuts, and seeds. Calcium supplements may be needed for some women, and it’s important to talk to a doctor or dietitian before taking any supplements. Eating a balanced diet, exercising regularly, and taking calcium supplements can help reduce the risk of bone loss and fractures from osteoporosis.