Osteoporosis & CalciumBuild Strong Bones with CalciumOsteoporosis & Calcium
Health Tips - Osteoporosis & Calcium
Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so that even a minor bump or accident can cause serious fractures. These are known as fragility or minimal trauma fractures.
Any bone can be affected by osteoporosis, but the most common sites are bones in the hip, spine, wrist, ribs, pelvis, and upper arm. Osteoporosis usually has no signs or symptoms until a fracture happens – this is why osteoporosis is often called the ‘silent disease’.
To Prevent Osteoporosis :
- Exercise Regularly
- Avoid Smoking or Eating Tobacco
- Avoid Drinking Alcohol
- Take a diet rich in Calcium and Vitamin D
What is your daily requirement of Calcium and Vitamin D ?
| Age | Sex | Estimated requirement of Calcium Per day |
|---|---|---|
| Birth – 6 months | Both | 400 mg |
| 6 months – 1 year | Both | 600 mg |
| 1 year – 10 years | Both | 800-1200 mg |
| 11 year – 24 years | Both | 1200-1500 mg |
| 25 year – 50 years | Both | 1000 mg |
| 51 years or older | Women | 1500 mg |
| 51 Years -64 Years | Both | 1000 mg |
| 65 Years or older | Both | 1000 mg |
(Source : National Institute of Health)
| Age | Sex | Estimated requirement of Calcium Per day |
|---|---|---|
| Birth – 6 months | Both | 100 I.U. |
| 7 Years – 50 years | Women | 100 I.U. |
| During Pregnancy and Lactation | Women | 400 I.U. |
| 7 years – 64 years | Men | 100 I.U. |
| 65 years and above | Men | 1000 mg |
| 51 years or older | Women | 400 I.U. |
| 50 years and above | Women | 400 I.U. |
In the case of Women, 50 years is considered as the mean age of Menopause. In case of early menopause, 1500 mg of calcium and 400 I.U. of Vitamin D should be considered as daily requirements from that age onwards.
What is your daily requirement of Calcium and Vitamin D ?
| Food item (Meat,Fish,Eggs) | Calcium (milligrams per 100 g) |
|---|---|
| Chicken (meat) | 30 mg |
| Mutton (muscle) | 150 mg |
| Pork (muscle) | 30 mg |
| Crab (muscle) | 1370 mg |
| Prawn | 320 mg |
| Mackerel (bangada) | 430 mg |
| Rohu | 650 |
| Egg. hen’s | 60 mg |
| Food Item | Calcium |
|---|---|
| Cereals & Pulses | (milligrams per 100 g) |
| Bajra | 50 mg |
| Ragi | 330 mg |
| Wheat Flour, whole | 50 mg |
| Wheat Flour, refined | 20 mg |
| Rice (raw or parboiled) | 10 mg |
| Rice (Flakes or puffed) | 20 |
| Dal | 160 mg |
| Blackgram dal (Udad dal) | 200 mg |
| Dairy Products | (milligrams per 100 g) |
|---|---|
| Vegetables & Fruits | (milligrams per 100 g) |
| Cauliflower | 140 |
| Fenugreek (Methi) | 470 mg |
| Spinach (Palak) | 60 mg |
| Beetroot | 200 mg |
| Cabbage | 80 mg |
| Figs (Anjeer) | 60 mg |
| Grapes (Blue) | 30 |
| Dates (Khajoor) | 70 mg |
| Orange | 50 mg |
| Raisins | 100 mg |
| Apple | 10 mg |
| Orange | 10 mg |
| Papaya | 10 mg |
| Nuts | (milligrams per 100 g) |
|---|---|
| Almonds | 230 mg |
| Groundnuts | 50 mg |
| Pistachio (Pista) | 140 mg |
| Source : Advanced Text-Book on Food & Nutrition – Vol. II by M. Swaminathan. | |
| Milk, Cow’s | 120 mg |
| Milk, Buffalo’s | 210 mg |
| Curds, from Cow’s milk | 120 mg |
| Cheese | 790 mg |
| Milk powder, skimmed | 1370 mg |
| milk powder whole | 910 mg |
| Egg yolk | 50 |
| Liver (Chicken, calf) | 70 |
| Butter | 35 |
| Cheese | 12 – 15 |
| Milk | 0.3 – 4 |
Exercises To Prevent Osteoporosis :
Exercises that mean your body has to carry its own weight (e.g. walking, but not swimming), and which involve running, jumping, or skipping, help new bones to grow and prevent bone loss. Walking, jogging, dancing, tennis, volleyball, lifting weights, and netball, are all good.
Tips for a good bone-health exercise program
- To have an effect on bone, exercise needs to be REGULAR and FAIRLY VIGOROUS. Doing a VARIETY of different exercises is best because it exercises bones in different ways. SHORT, INTENSE BURSTS of exercise (e.g. 15 minutes lifting weights or very brisk walking) is probably better for bones than a leisurely one-hour walk.
- 2 short exercise sessions (20 minutes) separated by 8 hours is better for bone, than one long session
- Start slowly and progress gradually
- Activities that promote muscle strength, balance, and co-ordination, help to prevent falls. Pilates, gentle yoga, and Tai Chi are all good activities to help prevent falls.
Exercise for managing osteoporosis
If you already have osteoporosis and have had fractures, it’s good to ask a doctor or physiotherapist before starting an exercise program.
- start with a basic strengthening program
- join a falls prevention class
- if you have had a fracture
- Avoid jarring, twisting, or jumping movements
- Avoid abrupt or sudden high-impact movements
- Avoid abdominal (stomach) curl-ups
- Avoid forward bending from the waist
- Avoid heavy lifting