MANILA, Philippines - As a thirty-something mother of three, I realized two years ago that health should be made a priority in my life. The realization just dawned on me — that I was borderline-obese, my lifestyle was sedentary, and my diet really bad.
So I began to exercise and watched what I ate. I took up running, a sport so exhilarating and convenient at the same time. I worked out at the gym regularly, attending various aerobic classes. After the first year, I lost 26 pounds.
What I did not realize then was that, while I was losing weight, I was also improving my bone health.
Osteoporosis and women
Osteoporosis is a disease where bones lose mass and become brittle, resulting in fractures and other serious complications. Fractured backbones lead to height loss and back pain, while hip fractures among the elderly are debilitating.
Women have higher chances of developing osteoporosis. According to the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST), menopause is one of the most common risk factors of osteoporosis.
During menopause, levels of the hormone estrogen significantly drop. Estrogen plays a major role in keeping bones healthy and strong. Menopausal women within the ages 45 and 50 are at risk of developing osteoporosis.
In addition, women who smoke or drink alcohol excessively have increased chances for osteoporosis.
Benefits of bone health now
The most obvious benefit of good bone health is prevention of osteoporosis. Many women do not realize that osteoporosis can lead to serious complications, especially later in life.
However, osteoporosis is not a disease of the elderly only. It can occur among young adults as well.
So it is wise to say that it’s never too late or too early to start investing in your bones.
In fact, the recommended energy and nutrient intake (RENI) of calcium in the Philippines for growing girls aged 10 to 18 is 1,000 milligrams. This is about 200 milligrams more than what is recommended for older, pregnant and lactating women.
Why do younger girls need more calcium? Because the ages between eight and 19 are the critical bone-building years. Ninety percent of peak bone mass is achieved by age 18.
From ages 18 to 30, the bones continue to develop in density. However, after age 30, the bones gradually start losing mass. During and after menopause, bone loss will continue to progress.
So the condition of our bones at age 30 is the basis of how our bone health in the future will be.
Young girls and women who invest in their bone health at earlier ages have higher chances of withstanding the inevitable bone loss that will happen in later life.
The key word is “invest.” To ensure bone health for the future, women must start banking on calcium now.
One question that crosses my mind: is it too late for older women who are starting to show signs of osteoporosis? The answer, according to experts, is no. At any stage, the progression of osteoporosis can be limited by taking active steps such as increased intake of calcium and judicious physical activity.
Osteoporosis prevention
Exercise is proven to prevent osteoporosis, among many other benefits. The best exercises that help build bone mass are weight-bearing ones, such as walking, running, hiking, dancing and weightlifting.
But for some women, finding time and motivation for exercise are a challenge. I myself was never a health buff. I only began taking exercise seriously in the recent two years. But I can already feel the benefits. I don’t get tired or sick easily. Best of all, I feel good about myself, having shed several pounds off my weight.
The hardest thing about exercise is getting started. I suggest you begin with a sport or activity you truly enjoy doing. If you love shopping, take it to the next level by putting on comfy shoes and amping up the pace a bit. I do this while doing the groceries — gets my heart beating faster and the task done sooner. Dancing is another enjoyable weight-bearing activity.
Find a fitness buddy — someone you can play sports or go to the gym with. Without devoted friends who regularly checked my gym attendance, I’m sure that I would never have achieved my fitness goals.
A balanced diet rich in calcium is essential to ensure good bone health. The body needs adequate amounts of calcium in order to perform certain processes. When the body does not get enough calcium from food intake, it gets calcium reserves from the bones. This leads to thinning of the bones and, consequently, osteoporosis.
In the Philippines, the RENI for calcium varies among females, depending on age. For girls aged 10 to 18, the RENI is 1,000 mg daily, while for women aged 19 to 49, it is 750 mg. Women older than 50, as well as those who are pregnant and lactating, need about 800 mg of calcium per day.
Rich sources of calcium include milk, cheese, yoghurt, canned fish, beans and green leafy vegetables.
Other micronutrients are important for calcium to work best in the body. These are vitamins and minerals that work with calcium in ensuring good bone health. Vitamin D helps in absorption of calcium, and is best sourced from sunlight and from food such as sardines, mackerel, tuna, eggs, milk and dairy products.
Magnesium, zinc, phosphorus, and vitamins C and K also play vital roles along with calcium in preventing osteoporosis.
The most convenient way of ensuring we get our daily dose of calcium is by drinking about two glasses of milk.
While most milk products today have high calcium content, not all have the micronutrients needed for calcium to work optimally. So it’s best to read the label before buying. Nesvita Pro-Bone Protection has a good amount of calcium per serving at 600 mg per glass. You get more than 100 percent of your daily calcium needs by drinking just two glasses of Nesvita Pro-Bone Protection per day. On top of that, it has all the other vitamins and minerals needed for calcium to work best in the body.
Bone health is something all women should start taking seriously, no matter what age they are in. Start drinking your milk now.
Get those bones moving — engage in a physical activity. Something as simple as a daily 10-minute walk can make a lot of difference.
It is never too late or too early to start investing in bone health.
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The author is 34-year-old mom of three kids. She currently works as full-time driver, full-time cook, full-time private teacher, part-time secretary, and on-call hugs dispenser. She’s the author of the blogimomonline.net and has a fitness blog called Project: Fit (found at projectfit.imomonline.net).