Dairy products are one of the best sources of calcium (milk, cheese and yoghurt), especially the fortified milks, as they have calcium and vitamin D3. Bread, nuts, oily fish, sesame seeds, dried fruit, and tofu also contain calcium, as well as some dark green vegetables. Some brands of orange juice and most breakfast cereals have added calcium.
Women and men 50+ years with bone loss = 1200 mg of Calcium per day
Women and men 50+ with bone loss = 20-30μ / 800- 1000 IU of Vitamin D3 per day
*Note: There are Calcium and vitamin D3 supplements, as well as vitamin d supplements, but should only be taken by those who cannot get their daily amounts from food.
Osteoporosis is a disease that affects the inside of your bones, making them fragile. The images above show how Osteoporosis causes large holes to develop in the inside of your bones, which is why they break easily. Broken bones are also known as fractures. Example: You have been told that you have fractured vertebrae/ collapsed vertebrae/crushed vertebrae, which all mean you have broken bones in your back.
Osteopenia is the early stages of Osteoporosis. Research shows that most broken bones (fractures) occur in the moderate to marked Osteopenia range, which is a DXA scan T score result of -1.5 to -2.49. FYI: A person can be diagnosed with Osteopenia in their hips and Osteoporosis in their back or the reverse.
Yes, it is very rare when a person cannot improve their bones. We know of 90-year-olds who have improved their bone health.
Anyone can develop Osteoporosis, as it affects women and men of all age groups and can even affect children. You will not feel the insides of your bones getting thinner, which is why everyone should check to see if they have risk factors for bone loss. Women over 65 are the highest risk group affected as they will have gone through the menopause, which is when a significant amount of bone can be lost. 90% of fractured hips (broken hips) are due to Osteoporosis and 7 out of 10 hip fractures happen to women.
There are approximately 200 causes of bone loss. Some causes are secondary effects from other diseases, treatments for other diseases and others are lifestyle choices. The following are some of the many risk factors, the Menopause, Family history especially of a broken hip, Radiation, chemotherapy and some treatments for breast and prostate cancer. Rheumatoid arthritis, Coeliac disease/Gluten sensitivity and Low levels of sex hormones in females and males. Anorexia/Bulimia, over exercising, Lack of weight bearing exercise, many medications such as protein pump inhibitors, others that contain cortisone such as steroid asthmatic inhalers, some anti-depressants and some water pills, Low calcium and/or Vitamin d levels, Physiological or psychological stress, smoking and excess alcohol.