If you are under the age of 30, your clock is already ticking down. I’m not talking about your biological baby clock, I’m talking about your bone 
clock. The twenties are your peak bone formation years when you will literally lay out the foundation of bone that you will have for the rest of your life.
You may think of Osteoporosis as a disease of the elderly, and that may be true to some extent (though in truth anyone can get Osteoporosis). What you may not realize is that you have the power to prevent it now, so listen up and get ready to embrace Calcium. And for the male readers, while women do have a higher prevalence of Osteoporosis, the disease does not just stick with ladies, you can get it too. 20% of those affected by Osteoporosis are male.
What is Osteoporosis?
Osteoporosis is the gradual (and inevitable) slow progression of bone loss. You have through your twenties to lay down the bone mass that will stay with you (85-90% can actually form by age 18!). Calcium is used in so many ways by your body (blood clotting, protein activation, muscular contractions to name a few), and your bones get last dibs. If you are not taking in enough calcium and your blood calcium levels drop, the body senses it and breaks down bone to get what it needs.
If your calcium intake is adequate your body happily forms bone at a higher rate than it breaks it down while you are young. It isn’t that you necessarily stop laying down bone as you age, but the cycle of bone loss and bone resorption (the break down of bone) becomes a little lopsided in favor of the cells (osteoclasts) that like to break down bone to use the minerals for other functions besides strengthening your bone mass.
Here are some important facts you should known about Osteoporosis according to the National Osteoporosis Foundation (NOF):
- “Osteoporosis is a major public health threat for an estimated 44 million
Americans, or 55 percent of the people 50 years of age and older. - In the U.S. today, 10 million individuals are estimated to already have the
disease and almost 34 million more are estimated to have low bone mass,placing them at increased risk for osteoporosis. - While osteoporosis is often thought of as an older person’s disease, it can strike at any age.
- In 2005, osteoporosis-related fractures were responsible for an estimated $19 billion in costs.
- By 2025, experts predict that these costs will rise to approximately $25.3 billion.”
Women are effected more than men as female bones are not as dense, and estrogen stimulates bone formation. When menopause comes calling and estrogen declines women can “lose up to 20 percent of (our) bone mass in the five to seven years” following. (Source NOF).
So why should you care? Because if you end up with osteoporosis your options are limited. It’s no longer as easy as popping a calcium chew in twice a day like it is when you are younger. Medications are an option, but there are nasty side effects for some. Your posture suffers and you begin to round over and slump as a result of your bones softening. Your bones will not be strong enough to support you, and as a result you will be at an extremely high risk for fractures. This doesn’t just mean if you fall you will break a bone, but you can actually sneeze and end up with a vertebral fracture. Sounds fun doesn’t it?
What Can You Do?
Ready for what you can do to stop this from happening? First and foremost make sure your calcium intake is adequate. This goes for all ages. Both men and women from ages 19-50 should be getting 1000mg a day and over the age of 50 this changes to 1200 mg. Dairy products are your best source (sardines with bones too….yum), and a cup of yogurt can give you just under half of what you need to consume for the day. If you aren’t into eating dairy, or can’t tolerate it then supplement. And in both cases make sure your Vitamin D intake is adequate as well. Aside from the bazillion wonderful things Vitamin D can do for you, it is a necessary partner with Calcium in bone formation.
Weight bearing excercise is also key whether you are in your twenties or your sixties as it stimulates the formation of bone. This includes most any aerobic activity: running, walking, dancing, hiking, and even lifting weights (especially free weights). More and more research tells us that weight bearing exercise is absolutely essential to healthy bones and fighting off osteoporosis.
And one more hint: Smoking and excessive alcohol can interfere with proper bone formation too.
Have I talked you into calcium yet? And just because you are past your prime bone building years doesn’t mean you shouldn’t pay attention. Instead you should be even more in tune with your Calcium intake and your physical activity. It is never too late to start taking care of your bones.
For more information check out the NOF Website.