Osteoporosis

Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. It is a silent disease because you often don't know you have it until you break or fracture a bone. One in four women and one in eight men over the age of 50 have osteoporosis, however, the disease can strike at any age.

Reduce your risk of osteoporosis:    Follow Canada 's Food Guide to Healthy Eating

• Enjoy a variety of foods from each group every day.
  Include good sources of calcium (about 1500mg/day) and vitamin D (about 800 IU/day) in your diet
  • Milk is an excellent source of calcium and vitamin D.
  • Calcium can also be found in yogurt, cheese, broccoli and almonds.
  • # Vitamin D can also be found in margarine, eggs, and salmon.
• Limit salt and caffeine intake
  • Use less salt in cooking and eat less processed foods (deli meat, breaded or pre-seasoned meats/fish).
  • Limit coffee to less than 4 cups a day.
• Be active
  • Physical activity is an important factor in preventing osteoporosis, reducing falls and broken bones (fractures), and helping people with osteoporosis to remain active.
  • Weight bearing and resistance exercises are the best for building strong healthy bones. These include: walking, jogging, dancing, low impact aerobics and weight lifting.
• Don't smoke. Don't drink alcohol.
• Talk to your doctor
  Decisions regarding the need for supplementation and medication to prevent or manage osteoporosis should be discussed with your family doctor.

For more information, visit Health Canada or Osteoporosis Canada