Osteoporosis

Barbara Lund recently received the bad news that she has severe osteoporosis. She put together a nice summary of information on the subject in Lifelong Bone Health

The National Osteoporosis Foundation (NOF)
Recommendations For Lifelong Bone Health:

Between the ages of 9 and 18: We’re to put 1300 mg of calcium in our “bone bank” every day by drinking three, 8 ounce glasses of milk and eating calcium rich foods. If you are lactose intolerant, which means you have trouble digesting milk, you can select lactose-free dairy products, which are usually available in the same dairy case. Some of these products have added calcium, but if you are not getting enough calcium from food, consider taking a calcium supplement.

Between ages of 19 – 35: Our bones reach their peak strength. During these years we’re advised to take a minimum 1000 mg of calcium and 400-800 IU of Vitamin D daily to help prevent developing osteoporosis. It’s also advised that we engage in walking, jogging or team sports to keep peak bone density.
NOTE: Don’t overlook the importance of the daily Vitamin D with your Calcium. Vitamin D helps calcium enter your bloodstream so it can get to your bones.

Between the ages 35-50: We begin to lose bone - it is extremely important to continue the regimen of 1000mg of calcium and 400-800 IU of Vitamin D daily, and keep on doing active daily exercising to maintain our bone density.

50+ years Old: Women who have gone through menopause lose bone at a rate of 1% to 6% per year. At this time women should consult their healthcare professional about a risk assessment and the need for a bone density test. National Osteoporosis Foundation recommends, for this age group, daily Calcium intake of 1200 mg and 400-800 IU of Vitamin D. Further recommendation is to remain physically active: walking, jogging and resistance training for 30 minutes, 4 times per week to keep bones strong.

For more information, go to the website of the National Osteoporosis Foundation.

A standard source of free information is Bone Health and Osteoporosis: A Report of the Surgeon General. You can order a printed copy with the form on this page. To order by telephone, call toll free 1-800-624-BONE (2663) Monday through Friday, 8:30 AM - 5:00 PM eastern time, except for Federal holidays.