It may surprise you to know that preventing osteoporosis begins in the late teens and early twenties. The health of the bones in our younger years very much affects whether or not we will develop brittle bones as seniors. Here’s how to give your bones the best chance of staying strong, whatever your age:
Teens and Early Twenties
Now is the time to make sure you build good habits for nurturing your bones. The calcium you build up now will go a long way towards ensuring your bones stay healthy and strong for a lifetime.
The recommended daily intake of calcium for a woman of your age is 1,200 mg. While this amount of calcium may be easy to consume (just one cup of yogurt and two cups of milk, or any combination of the food items shown in the sidebar that add up to 1,200 mg), the calcium will not make its way into your bones unless you exercise. Exercise, particularly weight-bearing activities like running, walking and lifting weights, puts a strain on the bones, encouraging them to store calcium.
Try to reduce your intake of carbonated drinks and coffee as these beverages tend to leach calcium from your bones.
Late Twenties & Thirties
Many women start their families in their late twenties and thirties. Pregnancy and lactation are particularly important times to watch your calcium intake as you will be literally feeding two (or more) sets of bones. The recommended daily allowance of calcium during pregnancy and lactation is 1,500 mg.
If you are not pregnant or feeding a baby, the recommended daily intake of calcium is 1,000 - 1,200 mg.
Forties
During your forties, you will want to make sure you keep feeding your bones in preparation for menopause and beyond. Many women in this age group reduce their intake of calcium rich foods such as cheese, due to their fat content. While lower fat dairy products such as cottage cheese and skim milk are excellent choices, a large number of people miss that “full fat” flavour and so ignore them. Doctors are now recommending you increase your calcium intake to 1,200 mg. daily.
If you find your intake of calcium-rich foods is lower than it used to be, consider taking a calcium supplement. You will find a wide variety of calcium supplements on the pharmacy shelves at London Drugs. (If you are unsure which is the most suitable for your specific needs, please check with the pharmacist.) Be sure to keep up with your exercise! A brisk walk each day will help keep calcium in your bones.
Milligrams of Calcium in High Calcium Foods
Milk (whole) - per cup - 291mg
Milk (skim) - per cup - 302mg
Yogurt (low-fat) - per cup - 250-400mg
Cheese:
Cheddar - 1 oz. - 204mg
Mozzarella, part skim - 1 oz - 207mg
Cottage, part skim - 1/2 cup - 335mg
Canned Salmon with bones - 3 oz - 167mg
Broccoli, cooked - 1 cup - 136mg
Soybeans, cooked - 1 cup - 175mg
Almonds - 1/2 cup - 200mg
Fortified soy milk - Please consult label
Fortified orange juice - Please consult label
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