'Milk still best way to strengthen bones'

Dewi Santoso, The Jakarta Post, Jakarta

People suffering from osteoporosis can greatly improve the quality of their lives by consuming adequate amounts of calcium and vitamin D as both have been proven to reduce bone fractures by up to 25 percent, an expert says.

Osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and increased susceptibility to fracture, especially of the hip, spine and wrist.

Orthopedic surgeon S. Dohar A. L. Tobing said on Tuesday that although there were a number of treatments for osteoporosis, the best was still the natural one.

"Consuming enough calcium, which we can get by drinking a glass of milk, and vitamin D will naturally help the bones strengthen," said Dohar.

An adequate intake of calcium and vitamin D could help lower the risk of bone fractures by up to 25 percent.

The recommended daily dose of calcium is 1,200 milligrams (mg) for people aged above 50 years. Calcium is easier to absorb when it is consumed in small doses throughout the day. Thus, it is best to divide one's calcium intake between breakfast and dinner or bedtime. Calcium may be found in dairy products, such as milk and cheese, as well as vegetables and fruit.

As for vitamin D, a body needs a daily vitamin D intake of between 400 international units (IU) and 800 IU. Sources of vitamin D include fortified foods, fatty fish, and skin production with sun exposure. People can also take daily multivitamin pills that provide 400 IU of vitamin D in case they do not get it from their daily meals.

"Just remember that you need both calcium and vitamin D as the latter is necessary for calcium absorption, thus helping bone structure stay strong," Dohar explained.

Often called the "silent disease" for its symptomless character, osteoporosis occurs when a person's bone mass reaches declines to more than 2.5 standard deviation (SD). Normal bone mass stays at a level of less than 1 SD.

According to the National Osteoporosis Foundation, although men can develop osteoporosis, women have a higher risk -- up to four times -- of developing the disease than men.

Thus, women who are aged 50 years and above, especially those who are already menopausal, can lose up to 20 percent of their bone mass in the following five to seven years due to estrogen deficiency. Estrogen is a hormone that plays an important role in a woman's bone structure.

Although there is no cure for osteoporosis, there are medications for postmenopausal women to prevent and/or treat osteoporosis, such as bisphosphonate, calcitonin, hormone replacement therapy and selective estrogen receptor modulators (SERMs).

Women who opt for hormone replacement therapy may want to think carefully before taking the treatment as it may increase their risks of developing breast and endometriosis cancer.