Universal Recommendations for
all Patients to Maximize and
Preserve Bone Mass
by Karolyn M. Senica, M.D.
Adequate Intake of Calcium
and Vitamin D
The National Osteoporosis
Foundation (NOF) recommends that
all adults receive at least
1200mg of calcium daily. The
typical American diet provides
less than 600mg per day. Vitamin
D intake should be 400 to 800IU
daily.
Calcium sources can be found
in various foods which include
milk, yogurt, cheese, ice cream,
fish (salmon, sardines),
vegetables (broccoli, soybeans,
turnip greens), and calcium
fortified fruit juices.
Vitamin D is formed naturally
in the body after exposure to
sunlight. Fifteen minutes in the
sun each day is plenty of time
for you to manufacture and store
all the Vitamin D you need. If
you are older or are homebound,
you may need a supplement.
Several different calcium
compounds are used and are in
commonly available supplements.
It is important for the
supplement to dissolve in the
stomach so it can be absorbed
into the body. Chewable tablets
and liquid preparations are
available, and these dissolve
well due to the nature of their
form.
Regular Weight Bearing
Exercise
Exercise in which the bones
and muscles work against gravity
as the feet and legs bear the
 body's
weight are best. This includes
walking, jogging, stair
climbing, dancing and tennis.
Weight lifting improves muscle
mass and bone strength. Exercise
also improves strength,
flexibility, and coordination
which may decrease the risk of
falls in the elderly.
Other Dietary Factors
-
Limit caffeine intake -
caffeine increases calcium
excretion from your body.
-
Moderate alcohol intake has no
known negative effect on bone
mass. High alcohol intake can
be detrimental to bone mass.
-
Limit soda intake - Phosphates
(commonly contained in soda)
can bind calcium in the gut
and produce a non-absorbable
salt.
-
Smoking can cause decreased
bone mass and increase
fracture risk. The NOF
recommends avoiding tobacco
smoking.
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