Protect and build your bones, calcium, and vitamin D Because 25% of the population will be over 65 years of age by 2041, the incidence of osteoporosis is expected to rise steeply over the next few decades. The Osteoporosis Society of Canada recommends a higher intake of daily calcium and vitamin D for people over 50.*
Healthful Fact According to the Osteoporosis Society of Canada, approximately 1 in 4 women and 1 in 8 men have osteoporosis.
Help your bones Osteoporosis occurs when bone density decreases due to calcium loss in the bone. This is a normal part of aging, but lifestyle changes to your diet as well as exercise can help in the prevention of osteoporosis. 1. Start taking care of your bones early. Typically, bone density is built during the younger years, before the age of 20. 2. Consume calcium; it is crucial for many cells in your body – 1,000 mg of calcium if you are between the ages of 19 to 50 and 1,200 mg or more if over age 50. You can find excellent sources of calcium in dairy products, leafy green vegetables, and fortified juice, but if your food intake doesn’t contain enough calcium, increase the levels by using supplements. 3. Take a vitamin D supplement. Vitamin D is essential for calcium and phosphorus absorption that is crucial to healthy bones and teeth. 4. Make sure you eat a healthy diet that includes nutrients such as magnesium, phosphorus, zinc, potassium, manganese, iron, copper, and vitamins C and K. These vitamins and minerals all contribute to good bone health. Or consider taking a multivitamin that contains these nutrients. 5. Exercise daily by doing activity that causes your bones and muscles to work against gravity. Walk, jog, jump rope, or play recreational sports. Aim for 30 minutes or more a day and those under 18 should get at least 60 minutes.
* Hanley DA, Josse RG. Prevention and management of osteoporosis: consensus statements from the Scientific Advisory Board of the Osteoporosis Society of Canada: 1. Introduction. CMAJ 1996155:921-3.
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