Sta. Catalina, Negros Oriental - Did you know that women are more at risk of developing osteoporosis than men because of hormonal changes? Osteoporosis causes bones to become brittle, so brittle that a fall can cause a fracture. It affects men and women but older women who are past menopause, are at highest risk. Weight-bearing exercise and healthy diet rich in calcium can help prevent bone loss or strengthen already weak bones.

Calcium is good for our bones and helps prevent osteoporosis. However, Calcium can only develop its full bone formation potential if our body has sufficient vitamin D.

Calcium and vitamin D work together to protect our bones. Calcium helps build and maintain bones, and vitamin D helps the body absorb calcium effectively. Therefore, even if we get enough calcium, it can be wasted if we are deficient in vitamin D.

Calcium and vitamin D's daily recommended dietary intake varies from age, sex, and hormonal status. According to American Bone Health, for pregnant and lactating women aged from 19-to 50 years old, their daily Recommended Dietary Allowance (RDA) of Calcium is 1,000 mg while for vitamin D, it’s 20 (800) IU.

One of the easiest methods of increasing our intake of Calcium and vitamin D is from foods such as yogurt, milk, cheese, egg, cabbage, and sardines. We can also get them from fortified foods and drinks. The food label will show how much Calcium and Vitamin D were added. Some people don’t get enough Calcium and Vitamin D from foods, so they take it from oral supplements.

Taking enough Calcium and vitamin D from natural source or from supplement is an important part of our osteoporosis prevention plan for women.  Follow Kumainment No. 5 – Uminom ng gatas, kumain ng pagkaing mayaman sa calcium. Better to talk to your doctor or nutritionist about what options are best for you. ND II Jhianne Mae Nicole C. Tugaoen, RND