Bone appetit!

When we’re at the peak of our youthfulness we barely give much thought to our bone health. When my brother and I were still kids, I wasn’t a big fan of milk so I gave him my share every day during breakfast. I was reed thin and he was, well, chubby and cute! Had I known that my bone mass would be low when I reach adulthood, I would have drank his share to double up my portions.

We reach our peak bone mass at the age of 30. Beyond that, we lose bone mass more rapidly than we gain. Bone remodeling is a lifelong process of breaking down old bones and forming new ones. Low bone mass simply means having brittle, less dense, and weak bones that puts us at risk of developing osteoporosis and fractures in later years. Osteoporosis is a condition that weakens the bones. Asian women are at high risk for developing osteoporosis. Common risks also include smoking, alcohol intake, sedentary lifestyle, and low intake of calcium food sources.

Teens need 1000 mg of calcium everyday to help in bone formation. Adults ages 19 to 49 need 750 mg per day to help make bones stronger. At the age of 50 to 64, women need more calcium than men, 800 mg and 750 mg, respectively. Older adults age 65 and above need 800 mg per day to slow down bone loss.

Calcium requirements can be met through a diet composed of calcium rich foods however, if the diet does not provide enough calcium, supplementation may be needed through the proper guidance of a physician or registered nutritionist dietitian.

Calcium-rich foods and calcium content:

300 mg each:

1 cup milk

1 cup yogurt

1 cup calcium fortified soy milk

2 slices of cheese

200 mg each:

checkbook-sized salmon

6 pcs sardines

150 mg each:

1/2 cup tofu

1/2 cup cooked spinach

100 mg each:

1/2 cup frozen yogurt or ice cream

1/4 cup almonds

50 mg each:

1 pc. orange, medium

1/2 cup cooked broccoli

Two to three cups of milk plus consumption of other foods containing calcium like green leafy vegetables is enough to meet daily needs. Always choose low fat or non-fat milk and dairy products.

If you have lactose intolerance or experience stomach upset (diarrhea, gas, bloating) after consuming dairy products, try to eat or drink dairy products in small amounts and include them during meal times. It will help you digest lactose (sugar found in milk) better. You can also take lactose free dairy products or lactase enzyme tablets.

Calcium does not work alone. It needs the help of other nutrients such as vitamin D, vitamin K, potassium, flouride, and magnesium. Requirements for Vitamin D or the sunshine vitamin can be met through sun exposure for 15 minutes every day. Food sources of Vitamin D are milk, egg, and fatty fishes like tuna, salmon, and sardines.

To ensure healthy bones, keep these three things in mind:

• Consume calcium-rich foods everyday

• Engage in weight bearing exercise and be physically active

• Avoid smoking and alcohol

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