National
Bone Health Campaign
Bone Health
Bones
play many roles in the body. They provide structure, protect organs,
anchor muscles, and store calcium. Adequate calcium consumption and weight
bearing physical activity build strong bones, optimizes bone mass, and may
reduce the risk of osteoporosis later in life.
For more information on bone health and osteoporosis please visit the
National Osteoporosis Foundation online at http://www.nof.org/*
Peak Bone Mass
Peak bone mass refers to the genetic potential for bone density. By the
age of 20, the average woman has acquired most of her skeletal mass. A
large decline in bone mass occurs in older adults, increasing the risk of
osteoporosis. For women this occurs around the time of menopause.
It is important for young girls to reach their peak bone mass in order
to maintain bone health throughout life. A person with high bone mass as a
young adult will be more likely to have a higher bone mass later in life.
Inadequate calcium consumption and physical activity early on could result
in a failure to achieve peak bone mass in adulthood.
Osteoporosis
Osteoporosis or "porous bone" is a disease of the skeletal
system characterized by low bone mass and deterioration of bone tissue.
Osteoporosis leads to an increase risk of bone fractures typically in the
wrist, hip, and spine.
While men and women of all ages and ethnicities can develop
osteoporosis, some of the risk factors for osteoporosis include those who
are
- Female
- White/Caucasian
- Post menopausal women
- Older adults
- Small in body size
- Eating a diet low in calcium
- Physically inactive
To find out more about the prevalence and risk factors associated with
osteoporosis, please visit the National Osteoporosis Foundation Web site
at http://www.nof.org/osteoporosis/stats.htm.*
Calcium
Calcium is a mineral needed by the body for healthy bones, teeth, and
proper function of the heart, muscles, and nerves. The body cannot produce
calcium; therefore, it must be absorbed through food. Good sources of
calcium include
- Dairy products—low fat or nonfat milk, cheese, and yogurt
- Dark green leafy vegetables—bok choy and broccoli
- Calcium fortified foods—orange juice, cereal, bread, soy
beverages, and tofu products
- Nuts—almonds
Recommended amount of calcium vary for individuals. Below is a table of
adequate intakes as outlined by the National Academy of Science.
Recommended Calcium Intakes
Ages |
Amount mg/day |
Birth–6
months |
210 |
6 months–1
year |
270 |
1–3 |
500 |
4–8 |
800 |
9–13 |
1300 |
14–18 |
1300 |
19–30 |
1000 |
31–50 |
1000 |
51–70 |
1200 |
70 or older |
1200 |
Pregnant &
Lactating |
1000 |
14–18 |
1300 |
19–50 |
1000 |
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Source: Dietary Reference Intakes for Calcium, National Academy of
Sciences, 1997
Vitamin D also plays an important role in healthy bone development.
Vitamin D helps in the absorption of calcium (this is why milk is
fortified with vitamin D).
For more information on calcium and children visit the National
Institute of Child Health and Human Development (NICHD) Web site at http://www.nichd.nih.gov/milk/milk.cfm.
Weight-Bearing Physical Activity
Regular physical activity has been associated with many positive health
benefits including strong bones. Like proper calcium consumption, adequate
weight-bearing physical activity early in life is important in reaching
peak bone mass. Weight-bearing physical activities cause muscles and bones
to work against gravity. Some examples of weight bearing physical
activities include
- Walking, Jogging, or running
- Tennis or Racquetball
- Field Hockey
- Stair climbing
- Jumping rope
- Basketball
- Dancing
- Hiking
- Soccer
- Weight lifting
Incorporating weight-bearing physical activity into an exercise plan is
a great way to keep bones healthy and meet physical activity
recommendations set forth in the Dietary Guidelines for Americans.
Adults: Engage in at least 30 minutes of moderate physical
activity [on] most, preferably all, days of the week
Children: Engage in at least 60 minutes of moderate physical
activity [on] most, preferably all, days of the week
For more information on the Dietary Guidelines for Americans please
visit the Web site at
http://www.nal.usda.gov/fnic/dga/dguide95.html.
*Links to non-Federal organizations are provided
solely as a service to our users. Links do not constitute an endorsement of any
organization by CDC or the Federal Government, and none should be inferred. The
CDC is not responsible for the content of the individual organization Web pages
found at this link.
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