Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, December 21, 1994 TAG: 9412220025
SECTION: EXTRA PAGE: 8 EDITION: METRO
SOURCE: LORI STEINMEYER KNIGHT-RIDDER/TRIBUNE
DATELINE: LENGTH: Medium
It occurs in both men and women. However, if you are female, you are at higher risk. One out of every three women suffers from this bone disease after menopause.
Other risk factors include lack of exercise, excessive coffee-drinking, smoking and a diet low in calcium.
But even if you are at risk later in life, there are some preventive measures you can take now.
A woman's need for calcium varies during her lifetime. During the teen years, peak bone mass develops. These years account for 60 percent of final bone mass.
A diet low in calcium at this time limits bone formation far more drastically than at any other time. And conversely, the greater the bone mass obtained early in life, the larger the reserve in later years.
However, research shows that, by the age of 11, girls are getting less than the government-recommended dietary allowance (RDA) of 1200 milligrams of calcium a day, and they never attain it again.
Many teen-age girls' habits show why. They live on weight-loss diets. Often, they don't consume milk products, which are excellent sources of calcium. As a result, their intake of calcium is low at a time of their lives when it matters most.
For women ages 25 to 40, sufficient calcium (RDA of 800 milligrams per day) is important as bone mass reaches its peak. However, studies reveal that two-thirds of young women have calcium intakes below the RDA on any given day.
I recommend meeting calcium needs with food sources such as milk, cheese and yogurt. They not only meet calcium needs but also provide other essentials needed to strengthen bones.
Pregnancy is a stage of a woman's life when calcium needs rise. A mother's calcium intake must not only meet her needs but meet those of the growing baby. The RDA for calcium during pregnancy is increased by 400 milligrams to a total of 1200 milligrams per day.
While pregnant, you may grow weary of four cups of skim milk each day. Try various other calcium-rich foods, such as lowfat yogurt, fat-free cheeses, lowfat cottage cheese and calcium-fortified orange juice.
Breastfeeding also creates a need for more calcium in the diet. Calcium requirements during breastfeeding are equal to those in pregnancy: 1200 milligrams a day.
The calcium content of breast milk is relatively constant even when mother's dietary intake is low. Therefore, breastfeeding women may be at risk of losing their own bone calcium if their diet is low in calcium.
At all of life's stages, women should take steps to maintain an adequate calcium intake. With a good bone reserve established early, the onset of osteoporosis may be averted.
Consume plenty of milk products - three to four servings per day of milk, yogurt, cheese or cottage cheese. Stick with skim milk or lowfat products to minimize calorie intake if weight control is your goal.
Some calcium-rich alternatives to milk include puddings, cheese sauces over vegetables and nonfat dry milk added to casseroles. Calcium-fortified bread and orange juice are also available.
Get plenty of sunshine because sunlight helps the body produce vitamin D, which helps the body use calcium.
Reduce your intake of alcohol and of caffeine from coffee, soft drinks and tea. They can interfere with the body's absorption of calcium from food.
by CNB