Osteoporosis: get down and dairy!
By Jenelle Cleary
 You
can blame it on warm school milk nightmares; blame it on weight-gain
worries; blame it on what you like (the boogie?) but for some
reason, Australian women are doing their bodies a big disservice.
Call women the weaker sex these days at your peril, but unless
a substantial number of women wake up to themselves, they
will render themselves just that.
Put simply, it's time to get down and dairy! Make no bones
about it - calcium's a girl's best friend. Why? Osteoporosis
- that's why.
Osteoporosis is a crippling disease that occurs after a loss
of calcium in the bones leads to fragility and weakening of
the skeleton. The statistics are frightening, with one in
two women and one in five men aged over 70, suffering from
osteoporosis.
The best ways to prevent this disease are through increasing
your calcium intake and weight-bearing exercise. It can be
as simple as drinking an extra class of calcium-enriched milk
a day.
The recommended daily intake of calcium for women is:
- 19-54 years: 800 mg of calcium
- 54 + years: 1200 mg of calcium
- Pregnant/Lactating: 1100 mg of calcium
Calcium is commonly found in dairy foods; the best being
milk, yoghurts and cheese. For variation, calcium is also
found in foods such as dark green vegetables, nuts, grains,
beans and canned salmon. But, without dairy in your diet,
it may be difficult to meet your daily calcium requirements.
If you are a vegetarian or cannot eat dairy products, replacing
dairy portions with calcium-fortified soy or rice milk, tofu
and even broccoli can help you reach the necessary levels
of calcium intake.
Post-menopausal women are most at risk of osteoporosis, so
a change to calcium-enriched products, or calcium supplements
may be necessary to ensure that the intake quota is being
met.
If you have a history of smoking, alcohol indulgence and
lack of exercise then the risk is developing osteoporosis
is significantly higher.
The deformity and pain associated with osteoporosis really
cut into the quality of life of the sufferer. Treatment usually
involves high-level calcium intake and Hormone Replacement
Therapy.
If you are diagnosed with osteoporosis, then taking measures
to ensure you do not fall over are essential. This will mean
clearing household clutter and making sure that all surfaces
are level. Hand railings and covering hardened corners of
tables with foam material may also be necessary.
Any medication that may increase the risk of falling (sedatives)
should only be taken as directed by your GP.
The saying "Prevention is better than cure" rings true when
it comes to Osteoporosis. It is easier than ever to ensure
you are getting all the calcium you need and help prevent
this crippling disease.
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