This page was reviewed or revised on Thursday, October 06, 2011 4:18 PM
Osteoporosis is a disease in which our bones become thin and brittle due to the slow loss of calcium. Soon the bones can become so weak they break easily, as they can no longer support our body's weight or withstand even a slight jolt. Osteoporosis has been called "the silent thief" because you don't know it is happening until a fracture occurs.
Are you at risk? Check the risks that apply to you. The more you check off, the greater your risk for developing osteoporosis.
Risks | Did you know? |
| Female | Women are more at risk for osteoporosis than men. |
| Over 50 years old. | After 50, the chance of osteoporosis increases sharply. |
| Postmenopausal | Decreases in estrogen levels during menopause can increase your risk for osteoporosis. |
| Osteoporosis in the family | If your parents or grandparents have osteoporosis your risk increases. |
| Not enough calcium in the diet | Adequate intakes of calcium from early childhood help protect against bone loss. |
| Little physical activity | The more active you are the stronger your bones will be. |
| Extreme use of alcohol or caffeine | Alcohol and caffeine prevent the body from being able to absorb the calcium in foods. |
| Smoking | Smokers may have less bone mass than non-smokers. |
Reducing your risk. Some things you can't do anything about. But for the risks you can control, make some changes now to reduce your chance of developing osteoporosis later.
Read on to find out more about simple changes you can make for healthier bones.
Eating Well. The best way to get calcium is from food. Listed below are some food sources of calcium. Add up how many milligrams (mg) you had yesterday. Did you get enough?
Adults 19-50 years old require 1000 mg of calcium. Adults over 50 years require 1200 mg of calcium daily.
Amount Food | (+ indicates lower fat choices) | Calcium (mg) |
| 1/2 oz (45 mg) 1 cup (250 mL) 1 cup (250 mL) 1 cup (250 mL) 1/3 cup (75 mL) 1/2 cup (125 mL) 1 cup (250 mL) 1/2 cup (125 mL) | + Cheese - (B.F. 20% or less) + Leafy greens (kale, spinach, collard greens) + Milk (2%, 1%, skim, buttermilk, chocolate) + Homemade macaroni and cheese + Powdered skim milk Salmon, with bones + Soybeans, cooked + Tofu (made with calcium sulfate) 5 + Figs | 300-430 278-357 300-320 300 270 270 190 140 135 |
Are supplements necessary? If you don't consume dairy products or choose higher calcium foods, then a supplement may be needed. Talk with your doctor or registered dietitian. Some supplements like dolomite and bone meal contain toxic metals and are not recommended. Check with your pharmacist for advice on which supplement to choose.
Be active. Physical activity is important in keeping bones strong. Physical activity that forces a body to carry its own weight is best. So... walk, skate or dance your way to stronger bones.
Hormone Replacement Therapy. Hormone therapy has shown to help reduce bone loss and the risk of osteoporosis. While this therapy has many benefits, some women may be unable to take hormones. Ask your doctor about this therapy.
For more information of osteoporosis, write to: The Osteoporosis Society of Canada, 33 Laird Drive, Toronto, Ontario, M4G 359 or phone 416-696-2663.
or visit their website: National Osteoporosis foundation www.nof.org