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Tag: bones

Get Your Recommended Daily Calcium

Nutrition

Recommended amounts for some nutrients, such as calcium, are called adequate intakes (AIs). These are the amounts that appear to provide what is needed for good health.

Note: Ask your doctor how much calcium you should get each day. If you are at risk for osteoporosis, ask, too, if you might benefit from medications to prevent further bone loss. Examples are estrogen from hormone therapy (HT), if you are female; alendronate; raloxifene; and risedronate.

What Does Calcium Do in the Body?

Calcium is needed for strong bones and teeth. It is also needed for your:

* Heart to beat

* Nerves to react

* Blood to clot

* Muscles to flex

* Body cells to stick together

Milk, yogurt, cheese, soy milk, tofu, collard greens, and broccoli are good sources of calcium. (See “Calcium Content in Foods” chart.) If you don’t drink milk because you can’t digest the sugar in milk (lactose intolerance), do the following:

* Have milk products that already have lactase added to them.

* Drink milk fermented by certain bacteria (acidophilus milk), if tolerated.

* Take commercial preparations of lactase (which can be added as drops or taken as pills) when you have lactose-containing foods.

* Have soy milk and other food products with added calcium.

Some persons who can’t digest milk sugar (lactose) can tolerate aged cheeses, yogurt with active cultures, and possibly small amounts of dairy foods if eaten with meals and snacks.

If you can’t tolerate milk products at all, eat nondairy food sources of calcium (soymilk, beans, tofu, broccoli, kale, collard greens, spinach, fish with small bones). Have food items that are fortified with calcium, such as some orange and apple juices and calcium fortified cereal products. (See “Calcium Content in Foods” chart and check food labels.)

Labels do not list calcium in milligrams (mg), but as a percentage of the daily value (DV). The DV for calcium is based on 1,000 mg of calcium per day. It’s easy to figure out calcium in mg. Just add zero to the % DV. Examples are given in the chart below.

Calcium Content in Foods

Calcium Supplements

(Check with your doctor or dietitian about taking calcium supplements.)

Calcium supplements should not be used in persons with a history of calcium-containing kidney stones. Supplemental calcium may also worsen chronic constipation and interfere with iron absorption.

If you do take calcium supplements:

* Drink at least 6 to 8 glasses of water per day.

* Avoid taking more than 500 to 600 mg at one time. Take calcium with meals.

* Avoid bone meal or dolomite. These could contain lead or other toxic metals.

* Avoid taking calcium supplements with iron supplements and laxatives. These can reduce calcium absorption.

There are many forms of calcium supplements. Look for the amount in milligrams of elemental calcium that a source provides. Choose calcium supplements that have calcium carbonate, calcium citrate, and/or calcium gluconate.

{Note: Beware of marketing claims for “coral calcium” products which promote them to prevent or treat cancer, heart disease, lupus, and multiple sclerosis. The Federal Trade Commission (FTC) has charged some marketers of this with making false and unsubstantiated claims about the product’s health benefits.}

Should I Take a Vitamin D Supplement If I Take a Calcium Supplement?

Vitamin D helps the body absorb and use calcium. You can get vitamin D, daily, from vitamin D fortified dairy products. Other food sources are salt-water fish, egg yolks, and liver. You can also get vitamin D from direct exposure to sunlight on your skin. In general, about 15 minutes of direct sunlight per day gives you the amount of vitamin D needed for a day. Persons who are elderly or homebound often do not get adequate sun exposure to get enough vitamin D. Also, during winter, sunlight in the Northern U.S. is not intense enough to let the body build up enough vitamin D. Check with your doctor or health care provider about the need for a vitamin D supplement. Some calcium supplements also contain vitamin D.

On the average, American women are getting about half the amount of calcium that’s recommended. Also, surveys show 65% of adult men, 90% of teenage girls, and 50% of children fall short on calcium intake.

How Do I Get My Adequate Intake for Calcium?

You can get your Adequate Intake (AI) for calcium by having good food sources of calcium and by taking calcium supplements, if necessary.

Can I Get Too Much Calcium?

Whether or not you tolerate milk products, if you use calcium supplements, do so wisely. You can easily consume too much calcium with the use of calcium-fortified foods, calcium supplements, and antacids. Long term excessive intakes of calcium might decrease the absorption of other minerals and promote kidney stone formation. Your goal should be to get adequate, rather than, excessive amounts of calcium. Aim to get your Adequate Intake (AI) amount or the amount recommended by your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Men Need Calcium, Too

Men’s Health

Much has been written about the importance of calcium for women’s health, but men need calcium, too. Although osteoporosis is more prevalent in women, it can strike men. And studies have suggested that calcium may play some role in controlling blood pressure for some people-something worth asking your physician about.

In addition to eating foods high in calcium-like fat-free or low-fat milk, cheese, and yogurt-you can protect your bones by performing a weight- bearing exercise like walking regularly, by avoiding over-consumption of alcohol, and by getting adequate vitamin D (from either fortified milk or sunshine).

Medications like corticosteroids or Dilantin can interfere with calcium absorption, so if you’re taking these medications, find out if you should also take a calcium supplement.

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis

Bone & Muscle Problems

Osteoporosis is a loss of bone mass and strength. This significantly increases the risk of fractures and falls.

To help prevent osteoporosis, take medicines as prescribed by your doctor, do weight-bearing exercises, choose a balanced diet rich in calcium and vitamin D, and practice good posture.

Often, the first sign of osteoporosis is a fracture of a wrist, hip, or spine.

To help detect osteoporosis, have tests that measure bone density as advised by your doctor.

If you have been diagnosed with osteoporosis or had a fracture from a fall at standing height, talk with your doctor about medication options. Also, learn how to fall-proof your home. Learn more about bone health and osteoporosis atnof.org.

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis 2

Women’s Health

Osteoporosis is a loss in bone mass and bone strength. Bones become less dense. This makes them weak and easier to break. Any bone can be affected. The hips, wrists, and spine are the most common sites. Peak bone mass is reached between the ages of 25 and 35. After age 35, bone mass starts to drop.

Signs & Symptoms

Osteoporosis is a “silent disease.” It can progress without any noticeable signs or symptoms. Often, the first sign is a fracture of the hip, wrist, or spine. When signs and symptoms occur, they include:

* Gradual loss of height.

* Rounding of the shoulders.

* Sudden back pain.

* Stooped posture.

* “Dowager’s hump.”

Causes

Osteoporosis occurs when new bone does not replace old bone fast enough.

Risk Factors Include:

* Being female. Women are 4 times more likely to develop osteoporosis than men. Why?

– Their bones are thinner and lighter.

– They live longer on average than men.

– They have rapid bone loss at menopause due to a sharp decline of estrogen. The risk also increases for women who: Go through menopause before age 45. This could be natural menopause or one that results from surgery which removes both ovaries. Experience a lack of or irregular menstrual flow.

* Having a thin, small framed body.

* Being Caucasian or Asian. African Americans and Hispanic Americans are at a risk, too.

* Lack of physical activity, especially walking, running, tennis, and other weight-bearing exercises.

* Long-term bed rest.

* Exercising too much to the point where menstrual periods cease.

* Low calcium and vitamin D intake or absorption.

* Family history of osteoporosis and/or bone fractures.

* Smoking cigarettes.

* Drinking too much alcohol, which may damage bones. Heavy drinkers often eat poorly, too. They are also more prone to fractures from falls.

* Taking certain medicines for a long time. Examples are: Corticosteroids; some antiseizure medicines; overuse of thyroid hormones; and antacids with aluminum.

* Having certain health problems, such as anorexia nervosa, an over-active thyroid gland, or rheumatoid arthritis.

* Persons with Crohn’s disease, ulcerative colitis, and celiac disease are at risk, too.

Treatment

There is no cure for osteoporosis. The focus of treatment is to prevent the disease, to prevent further bone loss, and build new bone. Special X-rays, such as one known as DEXA, can measure bone density in various sites of the body. These tests can help doctors decide if and what kind of treatment is needed. Treatment includes:

* Medications. There are different kinds. Your doctor will prescribe one(s) best suited for your needs.

* A balanced diet rich in calcium and vitamin D and taking supplements of these, as needed.

* Exercises, as advised by your doctor.

* Proper posture.

* Fall prevention measures:

– Wear flat, sturdy, non-skid shoes.

– Get regular vision exams. Wear corrective glasses, etc., as needed.

– Ask your doctor if any medications you take could increase the risk of falls. Ask how to deal with this. Let your doctor know if your medicine(s) affect your vision, balance, etc.

– Use grab bars and safety mats or nonskid tape in your tub and shower.

– Use handrails on stairways.

– Pick things up by bending your knees and keeping your back straight. Don’t stoop.

– Use a cane or walker if necessary.

– If you use throw rugs, use ones with nonskid backs.

– See that halls, stairways, and entrances are well lit. Use night lights in hallways, bathrooms, etc.

– Stay home if it is icy or slippery outside.

Questions to Ask

Self-Care / Prevention

To Treat Osteoporosis

* Take medications, as prescribed.

* Do the daily exercises approved by your doctor.

* Practice good posture.

To Treat, Slow, and Prevent Osteoporosis

* Eat a balanced diet.

* Get your daily calcium need.

Choose High Calcium Foods Daily

* Skim and low-fat milks, yogurts, and cheeses. {Note: If you are lactose intolerant, you may need to use dairy products that are treated with the enzyme lactose or you can add this enzyme using over-the-counter drops or tablets.}

* Soy milks and yogurts with added calcium.

* Soft-boned fish and shellfish, such as cod, salmon, sardines, and shrimp.

* Vegetables, especially broccoli, kale, and collards.

* Beans and bean sprouts, as well as tofu (soy bean curd), if processed with calcium.

* Calcium-fortified foods, such as some orange juices, apple juices, and ready-to-eat cereals.

* Take calcium supplements, as advised by your doctor.

Get Your Recommended Daily Need for Vitamin D.

* Choose nonfat and low-fat dairy products that are fortified with vitamin D, saltwater fish, liver, and egg yolks. You also get vitamin D from direct exposure of sunlight on your skin. Fifteen minutes of midday sun exposure (without sunscreen) may meet the daily need.

* Take vitamin D supplements, as advised by your doctor. The best source of vitamin D for bone health is vitamin D3.

* Do regular, weight-bearing exercises at least 3 or 4 times a week. Examples are walking and low-impact or non-impact aerobics. (If you have osteoporosis, follow the exercise program outlined by your doctor.)

* Do not smoke.

* Limit alcohol.

* Use fall prevention measures.

Resources

National Osteoporosis Foundation

www.nof.org

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis 3

Bone & Muscle Problems

Osteoporosis is a loss in bone mass and bone strength. Bones become less dense. This makes them weak and easier to break. Any bone can be affected. The hips, wrists, and spine are the most common sites.

Signs & Symptoms

Osteoporosis is a “silent disease.” It can occur without pain. You don’t see or feel changes taking place inside your bones. Often, the first sign is a fracture of the hip, wrist, or spine. When signs and symptoms occur, they include:

* Gradual loss of height

* Rounding of the shoulders

* Sudden back pain

* Stooped posture

* Dowager’s hump

Causes & Risk Factors

Bone is living tissue. It breaks down and is replaced with new bone. Osteoporosis occurs when new bone does not replace old bone fast enough.

Risk Factors

* Being female. Women are more likely to develop osteoporosis than men.

* Low estrogen level. This occurs with menopause.

* Low testosterone level in men

* Aging

* A family history of osteoporosis or broken bones as adults

* Having a thin, small-framed body

* Lack of exercise, especially weight-bearing ones, such as walking and dancing

* Long-term bed rest

* Low calcium and vitamin D intake or absorption

* Smoking

* Drinking too much alcohol

* Long term use of some medicines, such as oral corticosteroids and antacids with aluminum

* Having certain health problems, such as anorexia nervosa, an over-active thyroid gland, and rheumatoid arthritis. Persons with Crohn’s disease, ulcerative colitis, and celiac disease are at an increased risk, too.

Diagnosis

There is no cure for osteoporosis. The focus is to:

* Prevent the disease

* Prevent further bone loss

* Build new bone

* All women 65 years of age and older should have a bone mineral density (BMD) screening test. Women who have had a fracture or are at a high risk for osteoporosis should get this test sooner than age 65, as advised by their doctors.

* Older men should have a BMD test if they have key risk factors for BMD-related fractures:

– A past fracture, possibly due to osteoporosis

– Low body weight. Physical inactivity.

– Prolonged use of corticosteroid medications.

{Note: Follow your doctor’s advice for when and how often to get screening tests for osteoporosis.}

* The most common test used to measure how dense bones are is a special X-ray known as a DXA or DEXA scan. You lie on a table and a technician moves a scanner above your spine, hip, or wrist. This safe and painless test takes about 10-20 minutes. Test results can identify persons who are at the highest risk for fractures.

Medical Care

Talk about your bone health with your doctor. Discuss:

* Your personal and family medical history

* Medications you take and have taken

* Falls or broken bones you have had as an adult

* Self-Care / Prevention measures you do already and ones you need help with

Medical treatment may include:

* Treatment for problems that increase the risk for low bone mass and osteoporosis

* Evaluating your risk of falls. Tests for this include ones that check your balance, vision, blood pressure, muscle strength, and heart rhythm.

* An exercise program for your needs. Physical therapy may be prescribed.

* High doses of vitamin D if your blood level is very low. Your doctor needs to prescribe this.

* Medications:

– Some slow down the breakdown of old bone. Two categories of these are bisphosphonates (biss-FOSS-fuh-nates) and anti-resorptive agents. Some of these medications are pills. Others are given in shots or through an IV.

– Another one (teriparatide) helps the body make new bone faster than the old bone is broken down.

Talk to your doctor about the benefits and risks of medications. Find out what side effects you should let him or her know about.

Reasons to Contact Doctor/Provider

* You have any “Signs & Symptoms” of Osteoporosis.

* You want to find out about medicines and other ways to prevent and/or treat osteoporosis.

* You are a female age 65 or older and have not had a bone mineral density (BMD) test.

* You are a female age 50 and older; you have had a fracture or are at high risk for osteoporosis; and you have not had a BMD test.

* You are an elderly male; you have risk factors for osteoporosis; and you need advice on getting a BMD test.

* After a fall, bump or strain, you have wrist, hip, or back pain.

* After a fall, you are not able to get up. Call or have someone call 9-1-1!

Self-Care / Prevention

Get Your Recommended Adequate Intake (AI) for Calcium Every Day

* Choose high-calcium foods daily. Examples are milk, yogurt, salmon, and green leafy vegetables.

* Take calcium supplements, as advised by your doctor. It is best to limit calcium to 500 milligrams at a time. Ask your doctor about taking Tums® to get calcium.

* Eat a balanced diet. Have at least 5 fruits and vegetables every day. These have many vitamins, minerals, and anti-oxidants that can benefit bone health, as well as overall health.

* Don’t smoke. If you smoke, quit! Get help from your doctor,www.smokefree.gov, and/or 1.800.QUIT.NOW (784.8669).

* Limit alcohol. Too much alcohol interferes with the body’s need for calcium and vitamin D. It also increases the risk for falls.

* Take medications, as prescribed.

Sources of vitamin D:

* Sun exposure (without sunscreen) on your skin. Fifteen minutes of midday sunshine may meet the daily need. {Note: You may not get vitamin D benefits from the sun: During winter months; if you have dark skin; and/or you are age 60 years and older.}

* Foods, such as fortified milks and cereals, egg yolks, saltwater fish, and liver.

* Vitamin D supplements, as advised by your doctor. The best source of vitamin D for bone health is vitamin D3.

Use Fall Prevention Measures

(Falling is what leads to broken bones for many people with osteoporosis.)

* Ask your doctor if any medications you take could cause you to fall and how to deal with this. Find out how to deal with vision and balance problems, too.

* Put salt or kitty litter on icy sidewalks. Or stay home during bad weather!

* Use grab bars and safety mats, etc. in your tub and shower.

* Use handrails on both sides of stairways.

* When you reach for things on the floor or pick things up, bend at your knees, not at your waist.

* Wear flat, sturdy, nonskid shoes.

* If you use throw rugs, use ones with nonskid backs. Or tack them down to the floor.

* Use a cane or walker, if necessary.

* Keep halls, stairways, and entrances well lit. Use night lights in hallways, bathrooms, etc.

* Keep a flashlight next to your bed.

* Practice proper posture.

In the house, carry a cordless or cell phone with you, if you can. Doing this keeps you from rushing to answer the phone when it rings. You will also be able to call for help if you do fall.

Be Physically Active

Physical activity throughout life is important for bone health. Putting stress on your bones tells your body that your bones need to be made stronger.

* Do regular, weight-bearing exercise. Do this at least 3 or 4 times a week. Examples are walking, dancing, and step aerobics.*

* Do resistance exercises to strengthen muscles and build bone.* Examples are using weights and resistance bands.

* Do exercises that increase flexibility.* Examples are tai chi, yoga and stretching exercises.

* (Note: A person with osteoporosis should follow the exercise program outlined by his or her doctor.)

Low bone mass and osteoporosis pose a major health threat.

* One out of every 2 women and one in 4 men over age 50 will have an osteoporosis-related fracture in his or her lifetime.

* After a fracture, persons are more likely to have chronic pain, a fear of falling, and depression. They lose independence and have a lower quality of life.

* One year after a hip fracture, 1 in 4 people dies, 1 can’t walk, and 2 of the 4 can walk but are less mobile than before the fracture.

* In the U.S., costs for osteoporosis and related fractures have been estimated to be about $14 billion a year.

Resources

National Osteoporosis Foundation

800.231.4222

www.nof.org

NIH Osteoporosis and Related Bone Disease National Resource Center

800.624.BONE (624.2663)

www.bone.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Protect Your Bones

SELF-CARE CORNER

Bones feel solid, but the inside of a bone is actually filled with holes like a honeycomb. Bone tissues are broken down and rebuilt all the time. While some cells build new bone tissue, others dissolve bone and release the minerals inside, according to experts at NIH in Health.

As we get older, we begin to lose more bone than we build. The tiny holes within bones get bigger, and the solid outer layer becomes thinner. In other words, our bones get less dense. Hard bones turn spongy, and spongy bones turn spongier. If this loss of bone density goes too far, it’s called osteoporosis. Over 10 million people nationwide are estimated to have osteoporosis.

In bad accidents, it’s normal for bones to break. But if your bones are dense enough, they should be able to withstand most falls. Bones weakened by osteoporosis, though, are more likely to break.

You can lower your risk of osteoporosis.

Getting plenty of calcium, vitamin D, and exercise is a good start.

*Calciumis a mineral that helps bones stay strong. It can come from the foods you eat-including milk and milk products, dark green leafy vegetables like kale and collard greens-or from dietary supplements.

*Vitamin Dhelps your body absorb calcium. As you grow older, your body needs more vitamin D, which is made by your skin when you’re in the sun. You can also get vitamin D from dietary supplements and from certain foods, such as milk, egg yolks, saltwater fish, fortified milks and cereals, and cod liver oil.

*Exercise,especially weight-bearing exercise, helps bones too. Weight-bearing exercises include jogging, walking, tennis, and dancing. The pull of muscles is a reminder to the cells in your bones that they need to keep the tissue dense.

Smoking, in contrast, weakens bones. Heavy drinking does too-and makes people more likely to fall. Certain drugs may also increase the risk of osteoporosis. Having family members with osteoporosis can raise your risk for the condition as well.

The good news

Even if you already have osteoporosis, it’s not too late to start taking care of your bones. Since your bones are rebuilding themselves all the time, you can help push the balance toward more bone growth by giving them exercise, calcium, and vitamin D.

© American Institute for Preventive Medicine

January 23, 2026