Who is at risk of developing osteoporosis?
Risk Factors
Gender	Women lose bone more rapidly than men due to changes associated with menopause.
Age	As people age bones become less dense and weaken.
Ethnicity	Compared to African American and Hispanic, Caucasian and Asian women are at greater risk of developing osteoporosis.
Menopause/Menstrual Dysfunction/Hypogonadism	Menopause that occurs normally with age. Menopause that occurs following surgery (e.g. hysterectomy). Menstrual cycle dysfunction (amenorrhea): anorexia nervosa, bulimia, female athlete triad syndrome, low fat or muscle mass, excessive physical exercise. Hypogonadism in males.
Environmental	Inadequate dietary intake of calcium or vitamin D, cigarette smoking, excessive caffeine intake, excessive alcohol intake, lack of weight-bearing exercise.
Medications/Diseases History	Use of Medications: glucocorticoids, thyroid hormones, anticonvulsants, aluminum containing antacids, gonoadotrophic hormones, methotrexate, cyclosporine A, cholystramine. Diseases associated with reduced intestinal absorption, such as inflammatory bowel disease, celiac disease, cystic fibrosis, and short bowel syndrome.
Family History	Family history of osteoporosis.

What factors are important for optimal bone health?

It is suggested that bone mass attained early in life is likely the most important determinant of long-term skeletal health. A variety of factors can influence bone health throughout ones life and include adequate nutrition and calories, exposure to sex hormones during puberty and adulthood, and physical exercise.

Hormones: Testosterone for men and estrogens for women are critical for bone growth and long-term bone health.

Exercise: Studies indicate that regular exercise early in life influences peak bone mass. Additionally, exercise during middle and later years of life may reduce loss of bone. Similar to muscle, when you use your bones during activity the density and strength will increase. Types of exercise that promote bone health are weight bearing (e.g. walking, jogging, stair climbing, dancing, and volleyball) and resistance training (e.g. weight lifting, free weights, and using weight machines). Note: if you believe that you are at risk for fractures, consult your physician before starting an exercise program.

Nutrition: Good nutrition includes a balanced diet that is adequate in calories and nutrients for normal growth and maintenance of health. The health of bones depends on adequate intakes of calcium and vitamin D.

Calcium is important for obtaining peak bone mass and in the treatment of osteoporosis. However, far less than half of adolescent women, female athletes, and adult women consume the recommended amount of calcium.

Recommended Calcium Intakes (ages)*:
9-18 1300 mg/day
19-50 1000 mg/day
>50 1200 mg/day
*Recommendations: National Academy of Sciences.

Calcium Content of Selected Foods
High Calcium (>275 mg/svg)	Moderate Calcium (175 - 275 mg/svg)	Low Calcium (<175 mg/svg)
1 c low-fat milk (300 mg) 1 c soy milk* (300 mg) 1 c non-fat yogurt (450 mg) 8 oz orange juice* (300 mg) 1/2 c frozen yogurt* (450 mg) 2 oz American Cheese (350 mg) 1 nutrition bar (300 mg)	1 oz cheddar cheese (204 mg) 1/2 c Tofu* (260 mg) 1 slice Cheese Pizza (220 mg) 6-8 Nachos with cheese (272 mg) 1/2 c macaroni & cheese (180 mg) 10 dried figs (269 mg) 3 oz salmon, canned with bones (180 mg)	1 c steamed broccoli (90 mg) 1/2 c raw spinach (122 mg) 1/2 c steamed kale (45 mg) 1 oz almonds ( 80 mg) 1 c garbanzo beans (80 mg) 1/2 c low-fat ice cream (118 mg) 1 tbsp dry milk (52 mg)