Childhood and the teen years are actually critical times to invest in bone health; however, the adult years are also an important time to focus on maintaining bone health.  Osteoporosis is a disease of weakened and fragile bones which are more prone to fracture.  It typically occurs in the later years and is often referred to as the “silent thief” because bone loss occurs gradually without symptoms.  Although age is a major risk factor, lifestyle also plays a role particularly poor eating habits, little physical activity, excessive thinness, excessive alcohol intake, and smoking.

            The key recommendation to prevent osteoporosis is to bank as much calcium in the bones as possible during childhood and adolescence to better prepare for the later years.  Although most healthy adults will reach their peak bone mass by about age 20, bone accumulates throughout the twenties.  After this time, bone is remodelled to maintain its size and strength.  This occurs by removing old bone and forming new bone.  Changes to bone structure occurs in later adult years as this remodelling process becomes less efficient.  Removal of old bone occurs at a greater rate than formation of new bone. 

            A well-balanced diet not only provides the right amount of calcium needed to support bone growth and development, it also gives the body the ability to absorb and retain calcium. However, a major concern today is many children over the age of eight years are not getting the daily recommended intake of calcium.  Calcium intake needs jump to 1300 mg per day for 9-18 year olds.  Many adolescents cut their calcium intake short as they become more independent with their eating habits.  This includes missing breakfast, dieting, and drinking juices or soft drinks in place of milk, all of which can interfere with healthy bone development.  In some cases, the way children and teens eat depends on their parents’ eating habits.  For example, if parents drink milk and eat calcium-rich foods on a daily basis, it’s more likely that children will also consume these foods.

             Try to include at least three servings of milk products each day.  One serving is equal to 250 ml (1 cup) of milk and provides about 300 mg of calcium.  If you are not a white milk drinker, you can get your calcium from other sources like chocolate milk, yogurt, cheese on pizza or sandwiches, milkshakes, smoothies, frozen yogurt, milk pudding, or other fortified beverages and foods.  Also, lower fat milk products are recommended to better control calorie and fat intake.  Visit Osteoporosis Canada for more information about building stronger bones at www.osteoporosis.ca .

Written by Natalia DeAmicis RD, as published in the Windsor Star, August 2006.