Ask the Geriatrician
Question: Can I prevent osteoporosis? How much calcium do I need each day?
Answer: Yes, indeed, you can prevent osteoporosis!
According to the Osteoporosis Foundation, there are five key steps in preventing osteoporosis:
Get your daily recommended amounts of calcium and vitamin D
Adults under age 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200 mg of calcium daily. Foods rich in calcium include dairy products, tofu, leafy green vegetables such as Chinese cabbage, and calcium-fortified soy products. If you have difficulty getting enough calcium from the foods you eat, you may take a calcium supplement to make up the difference. While you’re at it, 400-800 units per day of vitamin D is essential, whether from diet, or a supplement.
Engage in regular weight-bearing exercise
Walking, jogging, dancing, and racquet sports are some examples. Try to do at least 20 minutes, three times per week. Exercising outdoors will boost your vitamin D level. If you’re not used to exercising, talk with your family doctor first.
Avoid smoking and excessive alcohol
Yes, you CAN quit smoking! Crozer-Keystone Health System offers the following programs to help you quit: “Clear the Air,” “Love thy Neighbor,” “End Nicotine Dependence,” (END) and “Teens Against Tobacco Use” (TATU).
Talk with your health care provider about bone health
Your primary care doctor can assess your risk factors for osteoporosis, and may recommend a bone density test (BMD or DEXA scan). This quick and easy test is recommended for all women over 65, women beyond menopause, men over 65 who have other risk factors—such as a past fracture, or family history—and people who have taken or will be taking long-term steroid treatment.
If the BMD test shows osteoporosis, or a borderline low bone density, called osteopenia, your doctor may recommend medication to stop the bone loss and prevent fractures. Note that even if you take a drug for osteoporosis, it’s still essential to continue the other preventive measures listed above.
So, enjoy the healthy foods, the sunshine, and the exercise, and appreciate your bones!
Daniel Wolk, M.D. is a physician who specializes in family medicine and geriatrics. He has an office in Broomall, and can be reached at (610) 359-1355.
Have a question for our geriatrician? E-mail us at webmanager@crozer.org.