What are ways I can prevent osteoporosis without drinking milk?
Milk gives me a lot of stomach problems so I was hoping to hear alternate ways to keep my bones strong. I'm still young, but I've heard that bone loss begins in your 30's.
Answers:
You are very smart to be concerned. Yes, you reach the peak of bone thickness at about 30 years of age.
The treatment to protect your bones include giving your body enough building block nutrients, and weight bearing exercise.
My favorite calcium supplement is Caltrate (pill or chewable), because each tablet has 600 mg calcium, 400 IU Vit D, and it has magnesium.
I would also recommend that you take an additional vitamin D tablet at about 1000 IU per day. Actually the body needs more vitamin D than we thought. and the main cause of osteoporosis and osteopenia is lack of enough vitamin D. You see, the main source of vitamin D, is the sun touching your skin and converting a substance to vitamin D, which is absorbed into the body and converted to cholecalciferol, which is used to make solid bones, and used by every cell in the body.
Good Luck, and again, Congratulations for taking care of yourself.
Lenore,
Dietitian
Try a calcium supplement like Citri-Cal, or Coral Calcium.
Take a calcium supplement
Take a calcium supplement that has vitamin D.
Take a calcium supplement. Or, talk to your doctor and ask him/her to give you a medication if you're stomach doesn't do so well with dairy. Maybe you are lactose intolerant? That's when your stomach can't break down the lactose in milk, and therefore rejects the dairy that you are eating. Therefore causing stomach problems, etc.
Read about calcium sources from food at http://ods.od.nih.gov/factsheets/calcium... Table 2 lists non-milk sources of calcium.
Read about osteoprosis at http://www.medicinenet.com/osteoporosis/... This will include ways to protect your bones right now, including not smoking and the kinds of exercises that actually strengthen your bones.
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