Bone density is not just an issue for post menopausal women. It is something that young women and even young men need to be concerned about now, to prevent it from turning into a health problem later in life. It is true that more women than men will develop osteoporosis. However, it is a simple equation of more calcium being put into the body than being used up by the body to create stronger, thicker bones that will have strength well into your old age.

Bones are made up of several minerals but calcium is the most prevalent. Calcium is added to the bones through foods and taken away through natural process of the body. When more is used up than added, then there is a deficiency and the bones become weaker. A bone mineral density test is used to determine if there is a loss of density due to calcium deficiency. Low density means the bones are weaker and more susceptible to fracture.

As we age, the body starts to lose bone density if we are not careful to add more calcium to our diets. This happens somewhere around age 30. That is why bone density tests are which measure on a + or - scale, called a T-score, are used. They calculate the bone density of an average 30 year old as the starting point. For example, a T-Score of +2.5 to -1 is considered normal. This is what an average 30 year old would have. If there is low bone mass, a condition called osteopenia, the reading would fall within the range of -1 to -2.5. When the reading is -2.5 or less it is considered osteoporosis. Severe osteoporosis would also be -2.5 and also having at least one bone fracture. In other words, the greater the negative number, the thinner the bones.

What can you do to prevent osteoporosis naturally? Get plenty of calcium. Many people naturally assume that this means drink more milk or eat more yogurt. Your doctor probably gave you the same advice. You should be cautioned though that most people are allergic to some degree to dairy products and don’t even realize it. There are better sources of calcium for humans, other than cow’s milk derivatives.

Here is a list of the best sources of calcium:

Broccoli: served raw, 1 cup contains 42 mg calcium

Spinach: cooked, 1 cup contains 245 mg calcium

Salmon: 3 ounces contains 116 mg calcium

Tofu: If made with calcium sulfate a ½ cup contains between 138-204 mg calcium

Food or supplements also containing vitamin D are important in calcium absorption. As we age our calcium needs also increase. The years when a child is usually experiencing growth spurts, between 9 and 18 years of age is when they need the absolute most calcium, approximately 1,300 mg per day. Those over age 50 need the second highest amount, about 1,200 mg per day. Young children under age 8 only need about 500-800 mg per day and for adults between 19 and 50 it is recommended that they get 1,000 mg per day, including women who are pregnant or nursing.

As with all nutrition, getting calcium from whole, fresh foods is always the best source. Nature created the foods to provide balanced, synergistic nutrition with all the right amounts of vitamins and minerals working together. Then next best source is a whole food supplement. Finally, if you just can’t seem to consume enough calcium through foods, a supplement containing vitamin D and calcium together is a good alternative.

Frank Mangano is an active member of his community who works diligently providing assistance to senior citizens and probing as a health advocate to discover new and innovative ways to promote optimum health and well being. The hard work and persistence that Frank has invested in recent years is reflected through his writings. He is the proud author of numerous natural health programs including...

The Silent Killer Exposed

The 60 Day Prescription Free Cholesterol Cure

The Mind Killer Defense, co-authored by Kim Wierman