Date: Fri 18-Jul-1997

Publication: Hea

Author: ANDREA

Quick Words:

calcium-osteoporosis-protein

Full Text:

Calcium and Vitamin D Play Major Role in Preventing Osteoporosis

Although the medical profession has long known about the problem of

osteoporosis, continuing research is now challenging many of the established

ideas about how to combat it.

Getting enough calcium is still seen as a major step in the prevention of

osteoporosis, but recommended levels of calcium are under dispute. The "gold

standard" used to be the Recommended Dietary Allowance (RDA) of 800 milligrams

(mg). Now the National Institutes of Health recommends 1,000 mg a day for most

adults and 1,500 for women who don't take estrogen therapy after menopause as

well as all adults over age 65.

On the other hand, some researchers now note the absence of osteoporosis in

populations around the world which don't consume that level of calcium but who

have a diet that favors calcium utilization in other ways.

Since a typical American diet without dairy products supplies about 300 mg of

calcium from sources like vegetables, reaching 1,000 mg would require adding

2« cups of milk to the daily diet, according to Karen Collins, a registered

dietitian with the American Institute of Cancer Research in Washington, D.C.

For people who either don't like milk, or have a lactose intolerance, a

calcium supplement may be necessary to achieve adequate amounts.

Be cautious, however, Ms Collins said, because certain calcium supplements,

such as dolomite and bone meal, may be contaminated with toxic metals like

lead and mercury and are strongly discouraged.

Research has focused attention on vitamin D's important role in the absorption

and uses of calcium. In addition to dietary sources, vitamin D also can be

produced in the skin as a response to sunlight. While this benefit of sunlight

exposure may seem a great alternative to getting vitamin D through nutritional

sources, it must be balanced against the risk of sun damage that can lead to

skin cancer.

There are also several lifestyle factors that may make getting a sufficient

amount of vitamin D from the sun more difficult. Even though scientists say

that a mere five to 15 minutes with the hands, face and arms in the sun three

days weekly should be enough to produce enough vitamin D for most people,

sunscreen blocks the reaction.

In addition, city dwellers may also need a longer exposure because of

pollution. And some people who are usually not outside for even brief periods,

such as the very old or infirm, won't get enough sun exposure to generate

sufficient vitamin D. Low-fat, vitamin D-fortified milk or dairy supplements

are good alternatives in such cases.

Getting the right amount of dietary protein also is extremely important to

prevent osteoporosis. Since excessive protein consumption can increase calcium

loss in the urine and protein deficiency seems to be linked with the

development of osteoporosis in older people, it is essential that you base

your diet on the USDA's food guide pyramid that recommends two to three

servings of protein-rich foods like lean meat, low-fat dairy, poultry, fish

and beans and legumes daily.

The sodium found in salt and many food additives also increases loss of

calcium in the urine, so a moderate sodium intake is urged by health

professionals. Caffeine also was once thought to be a major problem because of

its effect on calcium losses, but recent research estimates that one or two

cups of coffee will cause only an inconsequential loss of calcium of less than

10 mg.

While the problem of osteoporosis has not changed, continued research is

bringing new insights into how to prevent and treat it. The good news is that

all of the actions that seem helpful to prevent osteoporosis - from a healthy

diet to tobacco avoidance and regular exercise - coincide with the lifestyle

that lowers the risk of cancer and heart disease,

For a free brochure with tips on how you can be your best after age 50, send a

self-addressed, stamped business-size envelope to American Institute for

Cancer Research, Dept AF, Washington, D.C. 20069.