Don’t Be a Lazybones, Stave Off Osteoporosis

What with all the warnings from the medical community, you might have this feeling in your bones--that you’re at risk for osteoporosis. It’s a health condition that makes your bones weak and more likely to break. And while all women (and some men) are at risk for osteoporosis, some are more likely to suffer from it than others.

Those at higher risk for osteoporosis include females who:

* are post-menopausal (the risk is most common with this group because of the loss of estrogen, which helps maintain bone mass).

* are thin or underweight.

* have a family history of osteoporosis.

* have had a low calcium intake during their lifetime.

* are Asian, Latino or Caucasian.

Bone loss can result in pain, limited movement and loss of independence. But there’s good news: It can be controlled and even prevented, if you keep a few things in mind, such as intake of calcium, which builds and maintains bone mass, and exercise:

* Females 9-18 need 1,300 milligrams of calcium daily; 19-50, 1,000 milligrams (bone mass peaks at age 30); older than 50, 1,200 to 1,500 milligrams. Men need 1,000 milligrams daily.

* Resistance exercises, such as weight training, help strengthen the muscles around your bones. Weight-bearing exercises, such as walking and dancing, strengthen bones. (Check with your doctor before beginning a new exercise program.)

So, don’t be a bonehead. Take the gentle elbow to the ribs, and put the note below on your refrigerator or in your wallet so it’s handy when you shop for groceries.

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Calcium Sources

* nonfat and low-fat milk

* nonfat and low-fat yogurt

* reduced-fat cheese and ice cream

* leafy green vegetables, such as broccoli, spinach, kale, chard and collards

* tofu, miso

* Canned salmon and sardines with bones

* Cooked dried beans, such as navy and pinto

Source: Based on information provided by StayWell Co.