Avoiding A Diagnosis Of Osteoporosis

Preventing "dowager's hump" begins at a young age.

Q : A few years ago my wife developed a "dowager's hump" while still in her mid-50s and we started reading up about osteoporosis.

Could you discuss which calcium formulation is best and the role of vitamins and other minerals in the prevention of osteoporosis? Are there any exercises that will specifically strengthen the upper back so as to postpone or prevent dowager's hump?

C.B.
Alexandria, Virginia

A: Preventing osteoporosis is a lifelong activity. Exercise and calcium intake during childhood and the years after puberty until age 35 are most critical in achieving the maximum amount of bone density for an individual.

During this critical time, most American women are seriously deficient in calcium intake. The average intake is around 550 milligrams a day, whereas 1,000 to 1,500 milligrams are needed to maintain and develop proper bone mass. If less calcium is ingested than is needed by the body for muscular contraction and other activities, it will be drawn from the bones.

Calcium, like other minerals, is absorbed rather selectively by the body. It appears that calcium is best absorbed from food sources rather than from the widely advertised tablets. Children and teenagers need 1,200 to 1,500 milligrams of calcium a day, menstruating women need 1,000 milligrams a day, and non-menstruating women need 1,500 milligrams a day just to remain in "neutral calcium balance."

For a rough rule of thumb, an eight-ounce glass of milk or two ounces of hard cheese will provide 300 milligrams, a cup of yogurt provides 400 milligrams, three and a half ounces of tofu gives you 150, three ounces of canned salmon has 150, three ounces of sardines with bones has 372, and a half cup of broccoli provides 136 milligrams.

What is the best way to get your daily supply of calcium?

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Foreword: Billie Jean King

Comments by Barb Harris
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