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Sources of calcium to prevent osteoporosis.

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Osteoporosis may seem like a problem only for older adults, but prevention should begin in youth, as bone strength begins to decline with age, especially in postmenopausal women who experience rapid bone mass loss.

Statistics worth considering.

 

  • The World Health Organization found that osteoporosis among women worldwide increases with age: 4% in those aged 50-59, 8% in those aged 60-69, 25% in those aged 70-79, and 48% in those aged 80 and above.

  • In Thailand, approximately 13 million people aged 40-59 years are at increased risk of developing osteoporosis.

 

 

📚 Osteoporosis: A Silent Killer You May Not Know About

 

 

Symptoms of osteoporosis.

 

  • backache

  • Spinal collapse

  • hunchback

  • Shorter than before.

  • The bones in the arms and legs are brittle and easily fractured even with minor impacts.

 

 

The importance of calcium

 

Calcium is an essential mineral for the body.

 

  • 99% is used to build bones, teeth, and nails.

  • 1% is in the bloodstream, controlling the functions of various organs.

 

Calcium deficiency can lead to osteoporosis and brittle bones, making them easily fractured.

 

 

4 excellent sources of calcium.

 

Milk and dairy products

 

  • One carton of milk (250 ml) provides 300 milligrams of calcium.

 

Fish and small animals that can be eaten whole, including the bones.

 

  • Two tablespoons of small fish like anchovies, sardines, canned shrimp, and dried shrimp provide approximately 220 milligrams of calcium.

 

Soybeans and soybean products

 

  • Firm tofu, soy pudding

  • One glass (200 ml) of soy milk provides 200-300 milligrams of calcium.

 

dark green leafy vegetables

 

  • Spinach: 136 milligrams per 100 grams.

  • Chinese kale: 132 milligrams per 100 grams.

  • Broccoli: 118 milligrams per 100 grams.

  • Roselle: 77 milligrams per 100 grams.

  • Green beans: 59 milligrams per 100 grams.

 

Eating calcium-rich foods is a simple way to prevent osteoporosis. Start taking care of your bone health today for long-term well-being.

 

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The appropriate amount of calcium for each age group.

 

Getting enough calcium is important for bone health at all ages. Here are some recommended calcium intake guidelines for different age groups:

 

Infancy

 

  • Newborn – 6 months: 400 mg/day

  • 6 months – 1 year: 600 mg/day. Helps strengthen bones, teeth, and nails, and supports body growth.

 

Childhood

 

  • Ages 1-5 years: 800 mg/day.

  • Ages 6-10 years: 800-1,200 mg/day. Crucial for continued rapid growth during this period.

 

Adolescence and adulthood

 

  • Ages 11-55: 800-1,000 mg/day

 

 

Things to know

 

  • Bone density reaches its peak between the ages of 30 and 35.

  • 90% of bone mass is accumulated during the pre-adolescent period.

  • Men have approximately 15-20% higher peak bone mass (BOM) than women.

  • After that, bone mass will slowly decrease at a rate of approximately 0.5-1% per year.

  • Individuals aged 55 years and older: 1,000-1,500 mg/day.

 

 

Caution

 

  • The body absorbs less calcium and there is no calcium accumulation.

  • Women going through menopause may lose 3-6% of their bone mass per year.

 

 

 

Guidelines for those who suspect they have osteoporosis.

 

If you experience back pain and suspect that your spine may have collapsed due to osteoporosis, you should consult a doctor for diagnosis. X-rays and MRI scans may be used for an accurate diagnosis.

 

You can consult with S Hospital for a proper diagnosis and treatment from a spine specialist.

 

 

References

 

Dr. Sarun Jindahara, Spine Specialist.

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