To Your Health
February, 2010 (Vol. 04, Issue 02) |
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As little as 30 years ago, doctors believed weak bones and osteoporosis were a natural part of aging, but that view has changed. Much can be done to prevent bone disease. You should be aware of early indicators of bone disease and talk to your doctor about whether you have any potential risk factors for bone disease.
Of course, you should also talk with your doctor about these and other recommendations to promote bone health.
One of the most important signals that patients might have poor bone health is a previous fracture (particularly one that seemed to occur in the absence of major trauma) or a family history of bone disease. Additionally, if you have a poor diet, don't exercise regularly and pursue other lifestyle behaviors that could negatively affect bone health.
As well, certain medication are noted for causing bone loss, such as corticosteroids, glucocoricoids, chemotherapy, hormone-replacement medications and antiepileptic drugs; and hormone excesses or deficiencies, e.g., parathyroid hormone, estrogen, thyroxine, as well as vitamin and mineral deficiencies, can negatively affect bone. Diseases that may lead to or aggravate osteoporosis include hyperthyroidism, hyperparathyroidism, cancer, arthritic conditions, genetic abnormalities such as osteogenesis imperfecta, rickets, osteomalacia, kidney disease, and endocrine disorders.
If you fall into any of the above risk groups, it's even more important to get screened periodically and talk to your doctor about ways to minimize your risk of developing bone disease. Many bone diseases such as osteoporosis and osteopenia are preventable and treatable. Since there are no obvious warning signs for many bone ailments, it is important to be aware of the risks and be proactive in being responsible for one's own health primarily through diet, supplementation and resistance exercise. Talk to your doctor for more information.
Two Is Better Than One: Calcium and Vitamin D for Bone Health
Calcium and vitamin D are often supplemented together (for example, vitamin D is added to milk) because the latter improves the body's ability to absorb the former. And of course, both nutrients are important for building and maintaining bone density.
Here's how much you should get of each on a daily basis, based on age: |
| Children & Adolescents | Calcium (Daily) | Vitamin D (Daily) |
| 1-3 years | 500 mg | 400 IU |
| 4-8 years | 800 mg | 400 IU |
| 9 -8 years | 1,300 mg | 400 IU |
| Adult Women & Men | | |
| 19-49 years | 1,000 mg | 400-800 IU |
| 50 years and older | 1,200 mg | 800-1,000 IU |
| Pregnant & Breast-Feeding Women | | |
| 18 years and younger | 1,300 mg | 400-800 IU |
| 19 years and older | 1,000 mg | 400-800 IU |
| Source: National Osteoporosis Foundation (www.nof.org). According to the NOF, calcium and vitamin D recommendations for children (above) are provided courtesy of the American Academy of Pediatrics. |
Richard Drucker, ND, is a licensed naturopath who has been performing concentrated research and work in the natural health and nutraceutical fields for more than 20 years. He is the CEO of Drucker Labs (www.druckerlabs.com).
