Beyond 50 years, 1 in 3 women and 1 in 5 men are at risk of osteoporotic fracture.Bone decalcification and osteoporosis
Decalcification makes bones weaker, which, of course, greatly increases the risk of fracture. The weakest bones are the vertebrae, wrist or hip. It may also happen that the vertebrae are bunched together, which then causes back pain.
– Did you father or mother have or had before ; or one of them is he fractured his hip after a minor bump or fall?
++ These are fixed risk factors that you can not change.
– Are you 40 or older?
– Have you broken a bone after a minor bump or fall?
– Do you fall frequently (more than once a year) or are you afraid of falling because you are frail?
– Does your hight decreased by more than 3 cm after the age of 40?
– Are you underweight (Is your BMI less than 19 kg/m2? (To calculate your BMI, see box)?
– Have you taken corticosteroid tablets (cortisone, prednisone, etc..) For more than 3 months in a row?
corticosteroids are often prescribed for asthma, rheumatoid arthritis and inflammatory diseases
– Do you suffer from rheumatoid arthritis?
– Do you suffer from hyperthyroidism or hyperparathyroidism?
– For women over 45: Does your menopause begin before the age of 45?
-Are your periods stopped for 12 months or more?
(For reasons other than pregnancy, menopause or hysterectomy)
– Have you had your ovaries removed before age 50 years, without taking hormone replacement therapy?
Have you ever suffered from impotence, lack of libido or other symptoms related to low testosterone levels?
++ Your lifestyle -Modifiable risk factors
– Do you regularly drink more than 2 drinks per day?
– Do you smoke or have you smoked cigarettes?
– Does your level of physical activity is less than 30 minutes per day (housework, gardening, walking, jogging, etc.).?
– Do you or are you allergic to milk or milk products without taking a calcium supplement?
– Do you spend less than 10 minutes per day outside (with part of your body exposed to the sun), without taking a vitamin D supplement?
BMI = weight (kg) / Height (in meters) x Height (in meters)
To build your bones, your body needs enough calcium. The calcium, is present in dairy products such as milk, cheese ect…
99% of the calcium in your body is in the bones. But other critical functions of your body use, also, calcium, such as blood clotting and muscle contraction (including the heart). If the food does not bring all the calcium that your body needs to operate, your body will bring it then directly from the bones.
To give your body a good base for the rest of his life, it is important to begin to consolidate his bone mass at an early age (after puberty).
How much calcium do we need?
Adolescents and young adults ………………….. 1000-1200 mg per day1
Adults ……………………………………… 900 mg per day1
Women in menopause or post-menopause …………… 1500 mg per day2
Elderly > 65 years ……………………………. 1500 mg per day2
Source: (1) Report of the Board of Health 2006
(2) Recommendations Belgian Bone Club 2005
Where to find this calcium?
The majority of our calcium is brought to us by the food, and mainly by dairy products. 1000 mg of calcium correspond, for example, to 5 cups of milk. But cheese and yogurt contain, also, calcium.
If your dietary intake of calcium is insufficient, you can complete it by taking calcium tablets.
vitamin D plays an important role in the absorption of calcium. It also plays an important role in the maintenance of your muscle cells.
In principle, the body makes itself enough vitamin D. This happens at your skin when exposed to sunlight. Your body also bring vitamin D from food or supplements of vitamin D.
If you do not expose yourself at least 15 minutes per day to the sun, head and bare hands, you need a vitamin D supplement. In this case, contact your doctor and / or pharmacist to help you find the type of supplement that works best for you.
Prevention of osteoporosis begins with a healthy lifestyle. I have listed below a list of major factors that retard osteoporosis or otherwise caccelerate it. I have listed below a list of major factors that retard osteoporosis or otherwise caccelerate it