Osteoporosis Month
(NC)-Commonly referred to as the 'silent thief", osteoporosis is a chronic disease that depletes bones of calcium become brittle and are therefore more prone to fractures. Because we tend to think of osteoporosis as a disease that mostly affects seniors, most of us don't look at groups of 10-year-olds and envision them
as bone-weary senior citizens.
That, according to HealthyOntario.com, is the kind of long-range thinking that may be required to reduce the number of cases of osteoporosis in Ontario. Since November is Osteoporosis Month, it's a perfect time to focus on the causes and prevention of an illness that affects as many 1.4 million people of all ages across the country. While one in four women, and one in eight men will suffer from osteoporosis, experts say that encouraging children and youth to increase consumption of calcium now will result in stronger bones in adulthood.
The importance of calcium
Every cell in our body needs calcium to function. If we're not getting enough from what we eat, our cells will take it from our bones, making them less dense and more fragile. The best way to ensure your body gets enough calcium - without having to steal it from your bones - is to include it every day in your diet.
The density of adult bones depends a lot upon the calcium intake in childhood and teenage years. Unfortunately, studies show that most preteens and adolescents aren't getting nearly enough calcium to give their bodies what they need.
Here are a few valuable ways to maximize calcium in daily diets:
• Drink two cups (500mL) of milk or fortified soy beverages each day.
• Eat calcium-rich foods daily like salmon with the bones, sardines, low-fat yogurt and cheeses, tofu made with calcium, soups made with milk, almonds, beans, kale, Swiss chard and broccoli.
• Read labels and choose foods low in sodium (salt) that can cause calcium loss.
• Limit tea, coffee and caffeinated soft drinks to no more than two or three per day in total. Like salt, too much caffeine causes calcium loss.
• Add some skim milk powder to soup, muffins, pancakes and casseroles.
For helpful answers to your questions about food and nutrition, call the EatRight Ontario telephone centre toll-free and speak personally to a Registered Dietitian for free at 1-877-510-510-2 Monday to Friday 9:00 a.m. to 5:00 p.m. ET.
- News Canada