Calcium, vitamin D and exercise helps prevent osteoporosis

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Osteoporosis, a chronic bone disease, affects 1.4 million Canadians.

According to Osteoporosis Canada, one in four Canadian women over the age of 50 has osteoporosis, and at least one in eight men over 50 has the disease.

According to Louisa Lee, a community dietician at South Riverdale Community Health Centre, once women reach menopause, their calcium requirements skyrocket.

"The classic image of osteoporosis is the bent-over woman," Lee said. "This happens because the front of her spine is being crushed and she doesn't have the strength to stand straight."

There are several treatments available for osteoporosis, but according to Lee, the most effective is prevention.

"To prevent osteoporosis is much easier than to treat it," Lee said. "Try to get as many sources of calcium as possible in your food, and take a calcium and vitamin D supplement."

Vitamin D is essential to the absorption of calcium, Lee said.

"It's a lock-and-key scenario," Lee said. "Calcium is one of those picky minerals that are hard for our bodies to absorb. Also, the more natural sources are easier for our bodies to process."

Lee recommends taking 1000 units of Vitamin D and 1,000 to 1,500 milligrams of calcium daily, as well as eating foods rich in calcium, such as dairy products and leafy green vegetables.

Lee also recommended weight-bearing exercise, such as walking, running, skipping, or aerobics. These activities help to fortify bones, unlike non weight-bearing exercises like biking or swimming.

Sarcopenia

After age 60, many people are at risk of losing up to 40 per cent of their lean muscle mass.

This condition, called sarcopenia, leaves many seniors at risk of falling, fractured bones and lack of strength to perform daily duties.

As lean muscle is lost, body fat increases. This combination can lead to cardiovascular disease, insulin resistance and Type 2 diabetes. As a result, without physical activity and protein intake, Canadian seniors run the risk of becoming "fat-frail."