Osteoporosis is a debilitating disease that affects the entire world population. The International Osteoporosis Foundation reports:
• Worldwide, osteoporosis causes more than 8.9 million fractures annually, resulting in an osteoporotic fracture every 3 seconds.
• Osteoporosis is estimated to affect 200 million women worldwide – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90.
• Osteoporosis affects an estimated 75 million people in Europe, USA and Japan
Some men think osteoporosis affects only women, but they are wrong. “Men don’t suffer from osteoporosis as often as women, but they are indeed vulnerable. The International Osteoporosis Foundation says that the lifetime risk of experiencing an osteoporotic fracture in men over the age of 50 is 30%, similar to the lifetime risk of developing prostate cancer.” That quote is from my post Are men vulnerable to osteoporosis as well as women?
WebMD has a very useful slideshow on the subject of dietary weapons to protect your bones.
“An excellent source of calcium is sardines. All those little fish bones have just what you need to build strong bone mass in your own body. Eating three ounces of canned sardines delivers a little more calcium than a cup of milk,” according to the slideshow.
Click on the slideshow link to read all 13 slides.
I was happy to see that they finished with a slide on weight-bearing exercise even though it isn’t dietary. The maxim use it or lose it applies to bones, too. Weight-bearing exercise is crucial to strong bones. Anything that uses the weight of the body or outside weights to work the bones and muscles counts. This causes your body to create new bone material and they produce more bone density. Dancing, walking and stair climbing all come to mind as good weight bearing exercises.
I often conclude with eat less; move more, but this time I think eat smart; move more fits better.
Check out these posts to read further on osteoporosis: What is a new weapon against osteoporosis? What is an early sign of osteoporosis?, How to beat osteoporosis – Harvard, Cycling pros have increased risk of osteoporosis.