Check out this infographic to learn how much Calcium women need throughout the different stages of their lives as well as some good sources of Calcium at this link.

Weekly Health Tips provided by Virginia Women’s Center

While certain factors can increase one’s risk for Osteoporosis, there are some measures that all women can take to help prevent the development of Osteoporosis. One of these measures is to make sure you are getting enough Calcium in your diet. This infographic will explore how much Calcium women need throughout the different stages of their lives as well as some good sources of Calcium.

For more information about the symptoms, risk factors and ways to detect Osteoporosis, read this blog post. To learn more about the different ways to prevent Osteoporosis, check out this blog post.

Weight-bearing exercises and muscle-strengthening exercises can help women increase bone mass before menopause and slow bone loss after menopause because bones are strengthened when muscles pull on them. The National Osteoporosis Foundation has some great information about what types of exercises are good for your bones.

In addition, it’s important that women get enough Calcium. Calcium helps slow the rate of bone loss. It can be obtained by eating foods that are rich in Calcium and through Calcium supplements, if necessary. This chart that shows the amount of Calcium a woman should get throughout her lifetime:

Vitamin D is necessary to ensure that Calcium is adequately absorbed and incorporated into your bones. Vitamin D can be obtained through your diet (particularly certain kinds of fish) and is activated in the skin by sun light. In general, adults should obtain 1000 units of Vitamin D daily. Vitamin D supplements and/or therapy might be recommended for individuals who are not getting an adequate amount.

Here are some simple ways you can boost your intake of Vitamin D:

• Drink at least 2 cups of Vitamin D₃-fortified milk a day
• Use milk instead of water in making hot chocolate, soups and sauces
• Choose Vitamin D-fortified yogurts and cheeses whenever possible
• Check labels and choose breakfast cereals that are fortified with Vitamin D
• Flake tuna on top of a salad for a hearty lunch or make tuna salad sandwiches
• If you drink soy beverages, choose a Vitamin D-fortified brand
• Grill or bake salmon for a Vitamin D rich meal once a week

In addition to performing weight-bearing and muscle-strengthening exercises and ensuring you are getting enough Calcium and Vitamin D, eating a balanced diet, not smoking and limiting alcohol can help prevent the development of Osteoporosis.

To learn more about how we incorporate bone health into the care we provide at Virginia Women’s Center, visit our Web site.

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“If you want strong bones, make sure you finish your milk.” An old, familiar saying that takes you back to the dinner table during your childhood! While it may have been some time since you considered your bone health, having strong bones is a lifelong pursuit and one that becomes even more important as you age.

From childhood to age 30, bone is formed faster than it is broken down. However, after age 30, bone is broken down faster than it is made. While it is normal for men and women to have a small amount of bone loss after age 35, too much bone loss can result in the development of Osteoporosis.

Osteoporosis is a disease where bones become fragile and are more likely to break. If not prevented or if left untreated, Osteoporosis can painlessly progress. Sometimes, the first symptom of Osteoporosis is when a bone breaks. Fractures in individuals with Osteoporosis typically occur in the hip, spine or wrist.

While men can develop Osteoporosis, it is a disease that is more prevalent in women. In women ages 50 to 59, 40 percent have low bone mass (Osteopenia) and 10 percent have Osteoporosis. In women above age 80, those numbers significantly increase and 90 percent have low bone mass (Osteopenia) and 60 percent have Osteoporosis.

The risk factors for Osteoporosis vary and the cause is not always known. However, the more risk factors you have, the greater your chance of developing Osteoporosis. Listed below are some of the risk factors for Osteoporosis:

Fortunately, there is a technology that can be used to evaluate bone density ideally before a fracture occurs. Bone density testing is performed by using a DXA scan, which is a diagnostic tool that evaluates bone loss by measuring the bone mineral content and density at specific bone sites, mainly the hip and the spine. Over time, an individual’s studies are compared to track bone loss as well as the effects of any treatments. Because the changes in bone growth or loss can be slight, it is important to have your studies on the same machine if at all possible.

Generally, it is recommended that women age 65 and older have a DXA scan. Some women, especially those that have one or more of the risk factors listed above, may need to begin screening at a younger age and should discuss her individual health and family history with her health care provider.

To learn more about bone density testing at Virginia Women’s Center, visit our website.

Virginia Women’s Center is an advertiser on Richmondmom.com