FROM UNIVERSITY OF MISSOURI EXTENSION
SOUTHWEST REGIONAL NEWS SERVICE
Tammy Roberts, nutrition and health education specialist
Headquartered in Barton County
E-mail: robertstt@missouri.edu
Tel: (417) 682-3579

First person column …
Boning up on Osteoporosis

Osteoporosis is a condition of gradually weakening, brittle bones. As bones lose calcium,
they become more fragile and porous.

Osteoporosis progresses slowly and silently. Most people don’t even realize they have it
until they fracture a bone.

Osteoporosis is more common than people realize. About half of women and 13 percent
of men over the age of 50 will have a fracture related to osteoporosis in their lifetime.

Osteoporosis affects approximately 25 million people and causes more than 1.5 million
fractures every year according to the American Dietetic Associations Calcium in Your
Life book.

Some of the factors that put us at risk for osteoporosis are out of our control. These
include gender, low body weight, race, age, family history and prolonged use of some
medications.

Women are four times more likely to develop osteoporosis than men.

Most women have less bone mass to start with and then they lose it faster as they get
older. The hormone estrogen helps deposit calcium in bones but as estrogen production
decreases, bone loss increases.

People who are underweight likely have less bone mass than a person at a healthy weight.
People of African descent have denser bones than do those of Northern European
descent.

Some of the medications linked to increased risk for osteoporosis include ongoing use of
steroids, thyroid medication, and cortisone-like medications.

Smoking and heavy alcohol drinking are risk factors for osteoporosis. Smoking promotes
bone loss. Heavy drinking has been linked to weaker bones possibly because heavy
drinkers often make poor food choices.

Often, there are no symptoms of osteoporosis until the first bone break occurs.

Regardless of your age, gender or body build, you can practice healthy habits to lessen
your risk for osteoporosis. One thing that contributes to overall health as well as bone
health is physical activity.

Weight bearing activities such as walking and strength training trigger your body to
deposit calcium in your bones which will make them denser and stronger.

Calcium intake is important for bone health. Even a mild deficiency over time can affect
bone density, increasing the risk for osteoporosis. Adults thru age 50 need 1,000
milligrams of calcium per day.

After age 50, 1,200 milligrams per day is recommended to maintain bone mass. Eight
ounces of milk or yogurt provides about 300 milligrams of calcium.

People who have lactose intolerance can have a difficult time getting enough calcium in
their diet. There are lactose-free milk products available that offer the same amount of
calcium as regular milk.

Other foods that are a good source of calcium include: one cup of white rice (267 mg),
one cup cooked navy beans (258 mg), one cup of cole slaw (195 mg). Almonds, cashews,
hazelnuts, sunflower seeds, English walnuts, roasted soybeans, and peanuts all have
around 400 mg of calcium per one-half cup.      

Many people take calcium supplements. So, here is the short course on calcium
supplements.

Calcium phosphate, citrate or gluconate are better absorbed than calcium carbonate or
oyster shell calcium. Taking any calcium supplement with food makes the calcium more
available for use in the body. Calcium supplements are best absorbed in doses of 500
milligrams or less. Space doses throughout the day and take them with food.

If you suspect you have osteoporosis, talk to your doctor. Osteoporosis is diagnosed with
the utilization of blood and urine tests x-ray type pictures that show your bone density.

Eating an overall healthy diet and getting plenty of exercise are a good start to prevention
of the development of osteoporosis. Enjoy that ice cold glass of milk or a creamy yogurt
parfait after your morning walk. You are contributing to your bone health!


Tammy Roberts can be reached in the Barton County Extension Center at (417) 682-3579. A former
resource coordinator for the Bureau of Nutrition and Child Care Programs at the Missouri
Department of Health and a WIC program nutritionist for Webster County and Boone County,
Roberts has been with MU Extension for nine years. She received her Bachelor’s in Education from
Missouri State University and a Master’s in nutrition from Hunter College, New York, New York. She is
also a registered dietitian.