Are You Prevent Osteoporosis? Especially For Woman In Middle-Aged
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Osteoporosis is a disease in which the bones become extremely porous, are subject to fracture, and heal slowly, occurring especially in women following menopause and often leading to curvature of the spine from vertebral collapse.
Calcium supplements are a good way to maintain calcium stock in your bones. However, in some people, it may not be sufficient to ward off osteoporosis. In our teenage years to early adulthood, the body accumulates calcium to build strong bones.
Beyond the age of 30, the calcium stock is maintained, but cannot be increased. As we age beyond 50, the bones start to lose calcium. When the loss becomes excessive, as is often the case in post-menopausal women, this leads to osteoporosis. Genetics also plays a role. People who have direct relatives with osteoporosis are at greater risk of developing it. Other precipitating factors include a sedentary lifestyle, excessive caffeine and alcohol intake, certain drugs like steroids and certain chronic diseases like hyperthyroidism.
Calcium is only part of the solution. There has to be sufficient daily vitamin D intake. Without vitamin D, calcium cannot be absorbed in sufficient quantities by the body. In countries with prolonged winters, the elderly have been shown to be more prone to osteoporosis. This should not be a problem in sunny Asia, unless you stay indoors or use sunscreen liberally. If you do, a vitamin D supplement would help.
The daily requirement of calcium is about 800mg a day, and the required daily intake of vitamin D is 800 international units. Most of these can he obtained from a balanced diet. Foods that contain a high amount of calcium include dairy products, green leafy vegetables, tofu and whitebait.
Like hypertension and diabetes, osteoporosis is a silent disease, and often manifests itself dramatically in a fracture after a minor trauma. In the elderly, a hip fracture can be a death sentence, not from the osteoporosis itself, but from the complications of prolonged immobility that the fracture causes. Hence, it is important to ensure not only an adequate daily intake of calcium and vitamin D, but to have an active lifestyle and get a medical check-up if you are at risk.
