Osteoporosis is associated with bone health. Sometimes called as the “silent disease”, it consists of weakened bones and increased fracture risk which carry no indications and the first indication comes only when a bone breaks. Bone fracture due to osteoporosis is common among half the women population and one in every four men who are above the age of 50.
Aiming for strong bones since childhood is the building block for bone health as a person ages. A healthy diet along with weight-bearing exercises since childhood ensures bone tissue formation and bone strength.
Bones, on the outside, may seem to be dull and dry, but on the inside, they are constantly under construction. While certain cells break down bone tissues, other cells use the calcium and nutrients from the food consumed to build new bones. Missing out on your physical activity or nutrient needs can result in weaker and less dense bones that are prone to fracture.
Calcium for Bone Strength
Calcium used to form new bones is important for bone health. Good sources of calcium include milk, yogurt and cheese, cereal, calcium-fortified soy milk, fruit juice, soybeans, dark leafy green vegetables and calcium-fortified tofu. Individuals in different age groups require different quantities of calcium:
While the requirements are clear, most of the children are not meeting their calcium needs. Calcium single-handedly cannot build bones but has to work with other nutrients like vitamin D, vitamin K, potassium, magnesium and fluoride to increase bone density and strength.
Supplements as a Food Replacement?
A supplement is a supplement and cannot be a replacement for food at any point of time. Lactose-intolerant individuals can try lactose-free milk and calcium-fortified foods. There are different varieties of lactose-free milk discussed at the website www.firsteatright.com and you can choose the one that best suits your requirements. It is better to discuss with your physician, especially if you are a woman in menopause or post-menopause, before taking calcium supplements with vitamin D.
A registered dietitian nutritionist is the right person to help you choose the best supplements for your bones along with healthy diet plans for overall health.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.