Healthy Bones at Every Age

There are things we can do at every stage of life to ensure estimable cram health. Especially authoritative is making sure we get enough calcium and Vitamin D. The sections below provide guidelines from the Food and Nutrition Board ( FNB ) at the Institute of Medicine of the National Academies on calcium and Vitamin D day by day intake at every historic period for the general public .
Please note that some people may require different dosages of these supplements. For exercise, people who live in areas with little sun, those with dark skin, and people who are corpulent may need more Vitamin D than the commend casual sum. The amphetamine safe limit of daily vitamin D for people older than 9 years is 4000 International Units ( IU ), but talk to your doctor about the best acid for you. besides, be mindful that taking calcium and Vitamin D at higher than recommended levels may cause adverse slope effects .
For a complete overview of calcium and Vitamin D Recommended Dietary Allowances ( RDAs ), american samoa well as tolerable Upper Intake Levels ( ULs ), refer to “ Calcium, Nutrition, and Bone Health “

Birth to Age 9

calcium is an all-important mineral for babies and young children to ensure they are able to grow solid bones and teeth. Because our bodies need Vitamin D to absorb calcium from our diets, getting enough Vitamin D goes hand-in-hand with getting enough calcium. Young children who do not get adequate Vitamin D are at risk for rickets, a disease that can cause bone helplessness, bowed legs, and other skeletal deformities.

First year. According to the FNB, infants, age parturition to 6 months, need 200 milligrams ( milligram ) of calcium each day, and infants, ages 7 to 12 months, 260 mg. During this first year, both breast milk and baby convention provide sufficient calcium .
The FNB daily recommendation of Vitamin D for infants from birth to 12 months is 400 IU. Although Vitamin D can be found in breast milk and baby formula, it is not in sufficient amounts. The american Academy of Pediatrics now recommends that babies take daily Vitamin D accessory drops, unless they are drinking 32 oz. of baby formula each day .
Ages 1 to 3 years. The come of calcium and Vitamin D that a unseasoned child needs increases with age .
For children ages 1 to 3, the FNB recommended dietary allowances ( RDAs ) are 700 mg of calcium and 600 IU of Vitamin D. Milk is one of the best sources of calcium for children — plus a cup of milk is fortified with 100 IU of Vitamin D. Doctors recommend unharmed milk for children between the ages of 1 and 2 years. Lowfat and skim milk are good options after old age 2 .

The American Academy of Pediatrics recommends that all children take Vitamin D supplements.

© Thinkstock, 2012

Because identical few foods contain substantial levels of Vitamin D, the american Academy of Pediatrics recommends that all children — from infancy through adolescence — take Vitamin D supplements .
Ages 4 to 8 years. Children ages 4 through 8 need 1,000 magnesium of calcium each day, or the equivalent of about two cups of yogurt and one field glass of milk .
The FNB recommends 600 IU of Vitamin D for everyone from age 1 through 70. recent research, however, supports that the torso needs at least 1000 IU per sidereal day for good bone health, starting at age 5. Taking a Vitamin D append is the most effective way for your child to get 1000 IU of Vitamin D every day .

Between 10 and 20 Years of Age

This is the stagecoach of life sentence when vertex bone batch is established .
Puberty. Puberty is a identical significant fourth dimension in the growth of the skeletal system and peak bone mass. Half of sum body calcium stores in women and up to 2/3 of calcium stores in men are made during puberty. At the end of puberty, men have about 50 % more body calcium than women .
On average, female child begin puberty at age 10 and start having menstrual periods at about long time 12. Having a regular time period is significant to girls ‘ and women ‘s bone health because it indicates that sufficient estrogen is being produced. Estrogen is a hormone that improves calcium concentration in the kidneys and intestines .

Adolescents grow rapidly and need 1,300 mg of calcium each day for the best possiblle development of the skeleton.

© Thinkstock, 2012

The modal girlfriend grows the fastest in acme between the ages of 11 and 12, and stops growing between the ages of 14 and 15. About 95 % of a young woman ‘s vertex bone bulk is present by age 20, and some overall gains in bulk much continue until age 30 .
The average son has his fastest rate of growth in acme between ages 13 and 14, and stops growing between ages 17 and 18. Peak cram batch occurs 9 to 12 months after the acme pace in height growth .
early or late onset of puberty affects peak bone batch. Boys with recently puberty by and large have less cram batch for biography than those who start puberty at the typical clock time, about age 11 1/2. fleshiness delays the originate of puberty in boys and, consequently, may have a negative consequence on bill cram bulk .
fleshiness in girls, however, accelerates the onset of puberty. The consequence that fleshiness and early on puberty have on the acme bone mass is variable in girls.

Nutritional requirements. many adolescents and young adults do not get adequate calcium. Both boys and girls ages 10 to 20 need at least 1,300 magnesium of calcium each day, the equivalent of :

• One cup of orange juice with added calcium
• Two cups of milk
• One cup of yogurt

early dairy products, green leafy vegetables, fish, and bean curd are besides good sources of calcium .
A Vitamin D supplement is necessary to ensure the calcium that adolescents do take in is absorbed in the intestines. Sodas and carbonated beverages should be avoided for many nutritional reasons, including for bone health and to prevent fleshiness. Sodas decrease calcium assimilation in the intestines and incorporate empty calories. milk, calcium-fortified juices, and water are better beverage alternatives for all age groups .
Adolescent pregnancy. Like other adolescents, young women who are pregnant and/or breastfeeding between the ages of 14 and 18 should have 1,300 milligram of calcium each day. The RDA for Vitamin D remains 600 IU, although a mentioned above, late research supports a daily dose of 1000 IU for better bone health .
Exercise. Weightbearing exercise during the adolescent years is essential to reach maximal bone military capability. Examples of weightbearing practice include walk and running, angstrom well as team sports like soccer and basketball .
Young women who exercise excessively can lose enough weight to cause hormonal changes that stop menstrual periods ( amenorrhea ). This loss of estrogen can cause bone loss at a time when young women should be adding to their acme bone batch. It is important to see a doctor of the church if there have been any menstrual motorbike changes or interruptions .
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Between 20 and 30 Years of Age

Although your body is nobelium longer forming newfangled bone vitamin a readily as ahead, your bones will reach their top out lastingness during these years. It is crucial to get adequate calcium and exercise to help achieve peak bone concentration. Both men and women need at least 1,000 magnesium of calcium each day, and probably a Vitamin D addendum because it is unmanageable to get 1000 IU of Vitamin D even from a healthy diet .
To promote estimable bone health, adults need at least 30 minutes of weightbearing action ( such as a brisk walk ), 4 or more days per workweek. Muscle-strengthening activities at least 2 days of the week are besides recommended .
Pregnancy and breastfeeding. The calcium necessity for pregnant or breastfeed women is the same for any adult in this old age range : 1,000 mg. Of course, getting the recommend calcium and Vitamin D day by day allowance is specially important when you are meaning or breastfeed. Without it, a growing baby in the uterus may pull calcium out of the mother ‘s bones in order to build its own skeletal system. A breastfeed baby besides requires calcium, and a mother can lose bone mass during the fourth dimension she breastfeeds. In most cases, once breastfeeding ends, a healthy diet and drill will help a beget recover any cram lost .

Between 30 and 50 Years of Age

After you reach your acme bone batch, you will begin to gradually lose bone. All through your life, your consistency is continually removing old cram and replacing it with fresh cram. This process is called recast. Up until about long time 40, all the bone removed is replaced. After historic period 40, however, less bone is replaced. At this stage in life, getting enough exercise and calcium ( 1,000 milligram ) and Vitamin D ( 1000 IU ) every sidereal day, are crucial to minimizing bone loss. exercise is besides important for maintaining your brawn bulk, which preserves and strengthens surrounding bone and helps prevent falls .

Older Than 50 Years of Age

The daily calcium recommendation for men over 50 remains the lapp at 1,000 milligram. many women over 50 are entering or have gone through menopause, and the FNB recommends that women over 50 increase their casual calcium consumption to 1,200 mg .
Menopause. Most women enter menopause between the ages of 42 and 55. As the levels of estrogen drop dramatically, women undergo rapid cram personnel casualty. In fact, in the 10 years after menopause, women can lose 40 % of their spongy, inner bone and 10 % of their hard, out cram. This reduces bone lastingness and increases a charwoman ‘s risk of fractures. It besides helps explain why osteoporosis is much more common in women than in men ( who do not experience this acute loss of hormone in middle age ) .
In the past, estrogen replacement therapy was frequently used to protect aging women from cram loss. Research has since shown that there are significant risks in taking estrogen long-run after menopause. These include increased risk of good rake clots, stroke, heart attack, breast and ovarian cancers, gall bladder disease, and possibly dementia .
If your time period becomes irregular, or, if you develop signs of menopause, such as hot flashes, talk with your doctor. You besides may want to ask about bone density testing. This is a safe, painless, x-ray technique that compares your current bone density with the bill bone mass person your same gender and ethnicity should have reached at 20 to 25 years of age .

A duel-energy X-ray absorptiometry (DXA) scan is the “gold standard” of bone mineral density testing.

Reproduced with permission from JF Sarwark, ed: Essentials of Musculoskeletal Care, ed 4. Rosemont, IL, American Academy of Orthopaedic Surgeons, 2010

Age 70 and above. Both men and women should get 1,200 milligram of calcium each day. The RDA for Vitamin D at this old age is 800 IU .
After they reach the age of 70, men are more probably to experience low bone multitude and fractures. work force over age 70 should discuss bone density testing with a doctor.

Fall prevention becomes particularly authoritative for people over historic period 70. Falls are the leading cause of injury to aged people in the United States. Falls cause many seniors to lose their independence, requiring a variety in live arrangements, such as moving to a harbor base or assisted live facility. fortunately, many falls can be prevented, and having strong bones can help prevent fractures .
No matter your age, adequate calcium consumption and exercise can limit bone personnel casualty and increase bone and muscle potency .
source : National Institutes of Health ( NIH ) ( dietary Supplement Fact Sheet : calcium ) ; Institute of Medicine of the National Academies ( Dietary Reference Intakes for Calcium and Vitamin D ) .

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