|
|
Osteoporosis is a weakening
of the bones that can cause hip or other fractures. People with spinal
cord injuries need to work hard to keep their bones strong, because they
are at higher risk than able-bodied people for osteoporosis.
|
|
|
|
Female gender |
|
Male gender |
|
Cigarette smoking |
|
Being Caucasian |
|
Being Asian |
|
Being African American |
|
Low calcium intake |
|
High calcium intake |
|
Low vitamin D intake |
|
High vitamin D intake |
|
Low vitamin C intake |
|
Low iron intake |
|
Low body weight or small frame |
|
High body weight or large frame |
|
Heavy drinking |
|
Light drinking |
|
Low physical activity |
|
High physical activity |
|
High red meat intake |
|
Older age |
|
Younger age |
|
Family history of osteoporosis |
Answers appear below!
The correct answers are shaded in pink below.
Scroll down to the end of the table for more
details about being at risk for osteoporosis,
and what you can do to prevent it:
|
Female gender: women are at greater risk than men |
|
Male gender |
|
Cigarette smoking: puts you at risk for osteporosis |
|
Being Caucasian: Whites and Asians are at higher risk than African Americans or Hispanics |
|
Being Asian: Asians and Whites are at higher risk than African Americans or Hispanics |
|
Being African American |
|
Low calcium intake: Calcium helps to keep bones strong (see chart below that lists calcium content of foods, and to find out how much calcium you should be getting every day) |
|
High calcium intake |
|
Low vitamin D intake: Vitamin D helps the body to absorb calcium |
|
High vitamin D intake |
|
Low vitamin C intake |
|
Low iron intake |
|
Low body weight or small frame: those with a small frame or who are thin are at higher risk for osteoporosis |
|
High body weight or large frame |
|
Heavy drinking: For reasons that are unclear, heavy drinking contributes to osteoporosis |
|
Light drinking |
|
Low physical activity: Physical activity helps keep the bones strong, but only weight-bearing physical activity (see chart below that lists activities that help keep bones strong) |
|
High physical activity |
|
High red meat intake |
|
Older age: the older you get, the more at risk you become for osteoporosis |
|
Younger age |
|
Family history of osteoporosis: if osteoporosis runs in your family, then you are at higher risk for it, too |
The table below lists the amount of calcium in different foods.
|
|
(milligrams) |
| yogurt, plain, nonfat (1 cup) | 450 |
| yogurt, plain, lowfat (1 cup) | 415 |
| Yogurt, fruit (1 cup) | 315 |
| Milk, skim (1 cup) | 300 |
| Milk, 2% (1 cup) | 295 |
| Milk, whole (1 cup) | 290 |
| Chocolate milk, 1% (1 cup) | 285 |
| Chocolate milk, 2% (1 cup) | 285 |
| Calcium-fortified soy milk (8 ounces) | 250-300 |
| Swiss cheese (1 ounce) | 270 |
| Tofu (processed with calcium sulfate)
(1/2 cup) |
260 |
| Calcium-fortified orange juice (3/4 cup) | 225 |
| Cheese pizza (1/8 of a 15-inch pizza) | 220 |
| Cheddar cheese (1 ounce) | 205 |
| Salmon, canned with edible bones
(3 ounces) |
205 |
| Mozzerlla cheese, part skim (1 ounce) | 185 |
| Macaroni and cheese (1/2 cup) | 180 |
| Blackstrap molasses (1 tablespoon) | 170 |
| Pudding (1/2 cup) | 150 |
| Frozen yogurt (1/2 cup) | 105 |
| Turnip greens (1/2 cup) | 100 |
| Sardines with edible bones (1 ounce) | 90 |
| Ice cream (1/2 cup) | 85 |
| Dried figs (3) | 80 |
| Cottage cheese (1/2 cup) | 75 |
| Tempeh (1/2 cup) | 75 |
| Parmesan cheese (1 tablespoon) | 70 |
| Mustard greens (1/2 cup) | 50 |
| Okra (1/2 cup) | 50 |
| Orange (1) | 50 |
| Kale (1/2 cup) | 45 |
| Broccoli (1/2 cup) | 45 |
| Anchovies with edible bones (5) | 45 |
| Tortillas (made from lime-processed corn) | 40 |
| Pinto beans (1/2 cup) | 40 |
| Rutabaga (1/2 cup) | 35 |
| Chinese cabbage (1/2 cup) | 30 |
| Cream cheese (2 tablespoons) | 25 |
| Tuna, canned (3 ounces) | 10 |
| Lettuce greens (1/2 cup) | 10 |
| How much calcium should you be eating every day? There are no specific recommendations for people with spinal cord injuries; these recommendations are for the able-bodied. It is possible that those with spinal cord injury may need more than the recommendations below. |
| Gender and age group | Optimal daily intake
(in mg of calcium)* |
| Adolescents/Young Adults | . |
| 11-24 years | 1,200-1,500 |
| . | . |
| Men | . |
| 25-65 years | 1,000 |
| Over 65 years | 1,500 |
| . | . |
| Women | . |
| 25-50 years | 1,000 |
| Over 50 years (postmenopausal) | 1,500 |
| On estrogens | 1,000 |
| Not on estrogens | 1,500 |
| Over 65 years | 1,500 |
| Pregnant and nursing | 1,200-1,500 |
| *National Institutes of Health Consensus Development Conference Statement June 6-8, 1994 |
| Tips about taking calcium supplements |
| Read the label. Over-the-counter supplements are not the same. The amount of calcium differs among products. |
| Avoid calcium supplements with dolomite or bone meal. They might contain very small amounts of lead and other metals. |
| Take calcium supplements as intended -- as a supplement and not as your only important source of calcium. Although supplements may boost calcium intake, they don't provide other nutrients your bones need, like vitamin D, magnesium, phosphorus, and boron. Milk, for example, provides vitamin D, which helps deposit calcium in your bones. |
| If you take both calcium and iron supplements, take them at different times of the day. They'll each be better absorbed when taken on their own. |
| If you take two or three tablets daily, space them throughout the day. That way, they'll be absorbed better. |
| Drink plenty of fluids with calcium supplements to avoid constipation. |
| If you take your calcium supplement with milk, the lactose and vitamin D in the milk can help to enhance the absorption of the calcium. |
| Taken from: American Dietetic Association's Complete Food and Nutrition Guide |
| Vitamin D is necessary for optimal calcium absorption. Below are sources of vitamin D. 400 IU per day is recommended for adults ages 51 through 70 years 600 IU per day for adults over 70 years of age. |
| Source of vitamin D | Amount of vitamin D (IUs) |
| Sunlight (see explanation below) | Your body can make its own vitamin D if it's exposed to sunlight |
| Vitamin D-fortified milk (8 oz) | 100 |
| Cod liver oil (1 tablespoon) | 1360 |
| Salmon (3 oz) | 425 |
| Herring (3 oz) | 765 |
| Shrimp, canned (3 oz) | 90 |
| Sardines, canned (3 oz) | 255 |
| Cereal, fortified (1 serving: usually 1 cup) | 40 to 50 |
| Egg yolk | 25 |
| Additional information about Vitamin D:
Sunlight exposure provides most people with their entire vitamin D requirement.
Children and young adults who spend a short time outside two or three
In latitudes around 40 degrees north or 40 degrees south (Boston is 40 degrees north), there is insufficient UVB light available for vitamin D synthesis from November to early March. Ten degrees farther north or south (Edmonton, Canada) this "vitamin D winter" extends from mid October to mid March. A survey of elderly people who took a multivitamin supplement or drank 3 glasses of milk daily found that about 80% of them were vitamin D deficient by the end of winter. These findings have led some experts to recommend small amounts of regular sun exposure to elderly individuals*. About 15 minutes of exposure on the hands, face, and forearms three times a week in the morning or late afternoon during the spring, summer, and fall should provide adequate vitamin D and allow for storage of any excess in fat for use during the winter with minimal risk of skin damage. A sunscreen may be applied after the 15 minutes, if additional sun exposure is planned. *Holick, M.F. Vitamin D. In Shils, M. et al. Eds. Nutrition in Health and Disease, 9th Edition. Baltimore: Williams & Wilkins, 1999: pages 329-345. |
| Vitamin D information from: Linus Pauling Institute at Oregon State University |