Osteoporosis is a degenerative condition which makes your bones weak and increases the fracture risk. However it should not be confused with joint pains occurred due to other conditions such as osteoarthritis and rheumatoid arthritis. In a study done in Galle Sri Lanka participating 350 women found more than 42% prevalence rate in the sample. The prevalence was 61.5% among the women over 50 years.
Our bones increase in size and density until around 30 years of age and the density reduce throughout the life thereafter.
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If we do not reach to sufficient BMD (Bone Mineral Density) at young adulthood, our bones density reduce beyond the normal levels later in life making us more vulnerable to hip fractures and other fractures. Women are more likely go develop osteoporosis than females
The causes are
- Genetics
- Smoking and Alcohol intake
- Inactivity
- Low calcium intake
- Prolong use of some drugs
- Vitamin D deficiency
To reach maximum BMD and to prevent osteoporosis
- Intake sufficient amount of calcium
- Engage in regular exercise (30 mins x 3 days/week) or physical activities
- Stop/reduce smoking and drinking alcohol
What is your calcium requirement?
Age | Male | Female | Pregnant | Lactating |
0–6 months* | 200 mg | 200 mg | ||
7–12 months* | 260 mg | 260 mg | ||
1–3 years | 700 mg | 700 mg | ||
4–8 years | 1,000 mg | 1,000 mg | ||
9–13 years | 1,300 mg | 1,300 mg | ||
14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
51–70 years | 1,000 mg | 1,200 mg | ||
71+ years | 1,200 mg | 1,200 mg |
Milk and dairy products, fish with bones and green leafy vegetables have highest amount of calcium.
Sources
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