Bones play many roles in the body. They provide structure, protect organs, anchor muscles and store calcium. Adequate calcium consumption and weight-bearing physical activity build strong bones and may reduce osteoporosis later in life. At any age, you can take steps to keep your bones strong.
The role of calcium
Calcium is a mineral your body needs for healthy bones, teeth, as well as proper function of the heart, muscles and nerves.
The body cannot produce calcium, so it must be absorbed through food. Almost all calcium is stored in bones and teeth where it supports their structure and hardness. If we don’t have enough calcium in our diets to keep our bodies functioning, calcium is removed from where it is stored in our bones. Over time, this causes bones to grow weaker and may lead to osteoporosis, a condition in which bones become fragile.
Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short. Here are the guidelines for daily calcium intake:
Calcium’s best friend: Vitamin D
You can get vitamin D in three ways:
- Through your skin. Most people meet at least some of their vitamin D needs through exposure to sunlight. Fifteen to 20 minutes of sun exposure, twice a week, on the face and arms may be adequate for most people to produce sufficient amounts of vitamin D. However, the season, time of day, length of day, cloud cover, smog, skin melanin content, and sunscreen can affect how much vitamin D is produced.
- From diet. Although vitamin D is naturally present in very few foods, some good sources include oily fish such as tuna and sardines, egg yolks, and fortified milk.
- From supplements. Vitamin D supplements may be a good way to ensure you’re getting enough to help you absorb calcium.
Vitamin D Recommendations
Adults 19-70 years old: RDA 600 IU day
Adults 71 years old and older: RDA 800 IU day
Eating for bone health throughout life
A balanced diet rich in calcium and vitamin D is one part of an osteoporosis prevention or treatment program. Like exercise, getting enough calcium is an important strategy at any age. Keep in mind, though, that these strategies may not be enough to stop bone loss caused by lifestyle, medications or menopause. Your doctor can help you determine if you need an osteoporosis medication in addition to diet and exercise.
Learn about your bones
Bone density screening, also known as bone densitometry, is a simple, non-invasive test that measures bone health. The U.S. Preventive Services Task Force recommends that all women over age 65, or women younger than age 65 and at high risk for fractures, should have a bone density test.
Although women make up 80 percent of those with osteoporosis, men also can develop this condition. Some of the risk factors for men include: chronic diseases that affect the kidneys, lungs, stomach, and intestines or alter hormone levels; regular use of certain medications, including anti-inflammatory drugs such as prednisone or hydrocortisone; or unhealthy lifestyle habits, such as smoking, excessive alcohol use, low calcium intake, and inadequate physical exercise. Your doctor can help you decide if you should undergo bone density screening.
To find a doctor or schedule an appointment visit Steward DoctorFinder™ or call 1-800-488-5959.
To find a doctor or schedule an appointment, visit Steward DoctorFinder™.
