Teenage Girls

[wendybdh]

I just went to a seminar yesterday and learned that 60% of a woman's bone density is established between the ages of 13-17. It is also at this age where many girls don't get enough milk (and therefore Calcium) because they are drinking more soda and other reasons. As a result, their bones are not as strong which makes them MUCH more susceptible to osteoporosis later in life.

Just wanted to let everyone know just how important Calcium intake is, especially in the teen years, so please tell you children, friends etc.

Wendy

 

[NicoleP]

Wendy THANKS for the information!! It will come in handy for my dd's, but...........that leaves me feeling like I will have osteoporosis;(
Is there anything I can do?????

 

[wendybdh]

Osteoporosis

Up until age 35 we can still add to our bone density. After age 35 it is important to maintain because beginning around age 50 Calcium begins leaving our bones.

The 3 keys are:

1. AGGRESSIVE CALCIUM INTAKE - We, adults under 50, (teens need 1300) need 1000mg-1200mg Calcium per day. If taking supplements the best is Calcium Citrate. Unfortunately Calcium does not come as just "Calcium". Therefore, if you take a Calcium supplement only 40% of the mg of Calcium is actually just Calcium if that makes sense. So chances are you actually are getting less than you think. So if you are taking a supplement that says 1000 mg calcium carbonate- you are actually only getting 400mg of just calcium.

Also, our body can only absorb 500mg of Calcium at a time so take your supplements at different times so your body can absorb more.

2. PHYSICAL ACTIVITY - We need weight bearing exercises - Thank you Cathe! Carrying our body weight around is NOT enough.

3. MEDICATIONS - ie. Fosomax, Evista, and Fortia - usually only done to minimize bone loss at an older age.

Also, a bone density test should be done around age 50 to establish a baseline for later years.

I hope this helps, Wendy

Edited to say that the earlier a woman goes through menopause, the more likely they are to have osteoporosis.

 

[fab40]

I'm glad you posted this. It seems like people are more into soy these days and have forgotten the benefits of good ole milk! I have always been a big milk drinker, and so are my kids. I also find milk to be a quite filling and I usually eat less when I drink a glass of milk at a meal. As the ad says, "Milk, it does a body good!!":9

 

[NicoleP]

Yes Wendy I am so happy you posted this!! My mom just had a bone scan and she has osteopenia. They told her to be sure and tell her daughters (That would be me and my sister) I am 39 and she is 41. So hopefully we can get a jump on this!!}( Yes I have really gotten into weight training the last few years and really ENJOY it!! (And I agree with you THANKS TO CATHE!!:7 They told my mom that she needed to take 1200 of calcium daily. How do you know Calcium citrate is best?? I remember when I was in college in my nutrition class the dietian recommened TUMS?

Thanks again for this information it came at a perfect time!!

 

[wendybdh]

I just realized I typed the info wrong but it was too late to edit:

THIS IS CORRECT:
Calcium Citrate is best for those over 70. Calcium Carbonate is best for everyone else but I'm sorry but I do not remember the reason why. I will try to find out and let you know. I'm sorry I swapped the two names.

Also, they did mention that TUMS are a good source of calcium and can be taken at any time.

Another interesting note about milk - When you buy milk in the clear plastic jugs the Vitamin A in the milk is very "fragile" and the lights in the milk cases destroy 90% of the Vitamin A within 24 hours.

I am so sorry, Wendy

Edited to say that the rest of the information I posted is correct.

 

[lcsavik_85]

I'm 19 and have been strength training since 15. Well I thought it was strength training untill I found Cathe this year! I am lactose intollerant. I drink soy and I do not take any supplements.
A friend of my family recently had a bone density test. She 54 and her vertebra are in horrible shape. Whats interesting is she has a Masters in nutrition and is taught at the University level for years. She has always eaten right. The catch? She has never exercised. Her M.D had her integrate exercise into her weekly routine. I told her to strength train. After some research she came back to me and I gave her some pointers.

My question is since she was well nurished and still lossed bone density but didn't exercise and I'm kind of the reversed does that mean I'll end up like her? I don't think I'm making since.

I think I'm malnurished b/c I have black circles under my eyes and my skin has been horrible lately. I don't eat junk food or drink soda.

~Reece Out~

 

[dss62467]

At this point, my daughter would rather drink milk than pop. She's only 4...so I hope that continues!

 

[wendybdh]

This woman may also have a genetic predisposition to osteoporosis-it's hard to say.

For you, since you are young you are still able to add to your bone density up until age 35 so, I would suggest taking a supplement and working on getting more Calcium especially since you know your diet is not where it should be. Also, have you ever tried tolerating cheese, etc. in small amounts with a meal. It tends to make it easier for your body to "accept it" when it's taken with other foods. Also, salmon and tuna (even canned)are also great sources of Calcium- but make sure you are eating the bones too(you can't even taste them)-that's where the calcium is. Also, they now have Calcium fortified orange juice.

I can't give you any advice regarding the circles under your eyes and your skin - I wish I could help but I think that getting the vitamins and minerals that you need should definitely help.

Wendy

I am by no means an expert this is simply information I have learned through the seminar I went to and from personal research.

 

[candi]

Another thing to remember...during perimenopause, our estrogen supply diminishes rapidly. Estrogen helps the body absorb calcium, therefore, later in our lives it is so much harder to keep those bones strong, hence the Osteopenia.