Osteoporosis
Osteoporosis is a condition characterized by low bone mass and bone deterioration. Bones become weak and brittle, meaning that they can easily break, especially in the hip, spine, wrist and ribs.
Osteoporosis can occur at any age. Over 1.4 million Canadians currently suffer from the disease. It affects 1 in 4 women and 1 in 8 men over the age of 50.
The easiest way to reduce the risk of osteoporosis is to maintain the calcium in your bones by consuming a diet rich in calcium and vitamin D as well as being physically active. Physical activity and weight-bearing exercise also work together to increase bone mass, helping to improve balance, co-ordination, strength and overall flexibility – and these in turn can help reduce falls and broken bones.
Dental health
Calcium is one of the most important elements in building strong teeth, but other nutrients are also important to dental health: phosphorus combined with calcium helps form the solid parts of the teeth, and fluoride helps keep teeth strong and protects teeth from decay.
Weight management
Recent studies on milk products and high calcium diets point to a positive result on healthy body weights. People on a reduced calorie diet lost more weight by incorporating at least 3 servings of low fat milk, cheese or yogourt into their everyday diet, in comparison to those who just decreased their caloric intake**.
Sources: MedlinePlus Medical Encyclopedia
American Dietetic Association Complete Food & Nutrition Guide, 3rd edition, 2006. Dietary Reference Intake Tables, Health Canada
Canada Nutrient File, Health Canada (2005)
Dairy Farmers of Canada - Calcium: An Important Part of a Healthy Lifestyle **Tremblay, A, Tremblay, M, Atkinson, S and Janessen, I (2005): Role of Milk Products in Attaining a Healthy Weight.
Osteoporosis Society of Canada (2005): Calcium-an essential element for bone health. Practice Based Evidence in Nutrition (2005). Food Sources of Calcium. Dietitians of Canada.
Institute of Medicine of the National Academies. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997)
*Sacks FM, Svetkey LP, Vollmer WM, et al. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension [DASH]. New Engl J Med 334:3-10.
