9 questions about osteoporosis Calcium and vitamin D swallow a good idea?

You feel it, until your bones are too brittle and 'crack' say. Fortunately, you can do a lot to reduce the risk of osteoporosis, or damage they keep damage within limits.
1. At what age does it start?

Bone tissue is very lively. There are continuously broken down and new bone cells are created. Until about 35 years, is the balance in favor of the production and become increasingly stronger bones. Thereafter, the decomposition takes over. Bones slowly lose their strength. After the transition may be faster in women. Then take the amount of estrogen (a hormone that is important for bone formation) sharply. The probability of a hip fracture will double.

2. Have only women suffer from it?
No, though it is more common in women. Over 55 get one in three women osteoporosis. The men will get one in the eight. In older men, the amount of male sex hormone (testosterone) off and that is detrimental to the botgehalte. Also, prolonged use of corticosteroids to bone destruction. Half of the men, there is no obvious cause.

3. Does it hurt?
It may be associated with pain, but it does not. A vertebra may have broken even unnoticed. In the Netherlands, more than 800,000 people osteoporosis, but more than half do not know. The disease is usually only noticed when someone breaks a hip or arm.

4. Can you really heavy bones?
The weight of bone is related to the bone density. Hereditary factors, including how well the body can absorb calcium, play an important role. The weight of bone does not differ much between people, but depends on your height and other factors. Also differs from how human bones include calcium. The less calcium you incorporate - and thus the lighter your bones - the greater the risk of osteoporosis.

5. Is it sometimes overlooked?
Unfortunately, that happens very often. More than three quarters of patients with a fracture from osteoporosis receive little or no treatment for bone loss, research shows. Reason: if you come into the hospital with a fracture is usually not examined whether there is osteoporosis. Are you 50 or older and you have broken a bone? Ask the attending physician of the emergency if it can be checked for osteoporosis.

6. Are bone measures commercial sense?
How strong a person's bones can be seen on a radiograph. The most reliable method is the so-called DXA measurement, with a low X-ray dose. There are also devices that measure bone density with ultrasound (ultrasound).
This heel or finger measurement is often offered by nail studios. Osteoporosis Foundation warns this. According to the foundation is usually not scientifically proven that the outcome really true.

7. What can I do?
Move! Walking, jogging, playing tennis, dancing, jumping rope and climbing stairs are good for the bones. The pressure of the body weight stimulates bone. Cycling, rowing and swimming stimulating bone growth less, but still better than doing nothing. Fifteen minutes of exercise a day has meaning.

8. Is calcium and vitamin D swallow a good idea?
Bones consist largely of lime. Therefore it is important to get enough calcium. For adults, it is the opinion 1,000 milligrams per day. Over 50 years, the advice 1100 mg, and over 70 years 1200 mg. Three to four servings of dairy products (glass of milk, yoghurt, cheese sandwich) per day is sufficient. Swallowing tablets is not necessary, you do not come to these quantities then supplementation may be wise. Vitamin D ensures that calcium is absorbed well by the body. We make this vitamin itself with the help of sunlight. The Nutrition Centre recommends a vitamin D supplement for women aged 50 years and for men from 60 years because they just get vitamin D in their diet. With the increasing age is also taking the recommended dose of vitamin D in the supplement to: for women from 50 to 60 years 2.5 mcg / day, 60 to 70 years 7.5 mcg / day and from 70 years 10 mcg / day. For people who just come out or have dark skin (which naturally less vitamin D is created), here comes yet another 2.5 mcg / day in.

9. What habits can exacerbate osteoporosis?
Smoking, excessive salt intake and drink a lot of alcohol (on average more than three drinks per day) is bad for the bones. Too much coffee (more than three cups per day) is probably not good. There are also studies showing that coffee drinkers less likely to suffer a fracture - this solace again.