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| Bone Mineral Density (BMD) test measures the amount of mineral in bones. BMD tests help doctors diagnose osteoporosis, confirm the fractures are osteoporosis-related, predict the risk for fractures and determine if an osteoporosis management plan may be helpful. |
| Repeated BMD tests would help you to know if your bone density has increased, decreased or stayed the same. This is valuable information to have. It can help you and your doctor to determine if your current management plan is working well – or if you should consider another plan of action. |
If you are over due for BMD test, talk to your doctor about scheduling one soon. It is the best way to ensure that you know your bones |
| At present, the National Osteoporosis Foundation and the U.S. Preventive Service Task Force, the 2 most prominent guidelines about BMD testing, have recommended the following: |
• All womens over the age of 65 must be tested, regardless of risk factor
• For all post menopausal women between the ages of 50 & 65 yrs have no risk factors for osteoporosis other than menopause (these include a previous history of fractures, low body weight, cigarette smoking and a family history of fractures)
• Several medications and medical conditions that a doctor reviews to determine if a person is at risk of fracture
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Recommended Dietary Sources ( Rich in Calcium)
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| FOOD ITEM |
Calclium (mg per 100 gm ) |
| VEGETABLES & FRUITS |
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| Fenugreek (Methi) |
470 mg |
| Beetroot |
200 mg |
| Cauliflower |
140 mg |
| Raisins |
100 mg |
| Lady Fingers (Bhindi) |
90 mg |
| Cabbage |
80 mg |
| Dates (Khajoor) |
70 mg |
| Figs (Anjeer) |
60 mg |
| Spinach (Palak) |
60 mg |
| Oranges |
50 mg |
| Grapes |
30 mg |
| Apple , Banana & Papaya |
10 mg |
| FOOD ITEM |
Calclium (mg per 100 gm ) |
| CEREALS & PULSES |
|
| Ragi |
330 mg |
| Soyabean |
240 mg |
| Black gram dal (udad dal) |
200 mg |
| Dal |
160 mg |
| Bajra |
50 mg |
| Wheat Flour, Whole |
50 mg |
| Wheat Flour (refined) |
20 mg |
| Rice (Flakes or puffed) |
20 mg |
| Rice (Raw or Boiled) |
10 mg |
| FOOD ITEM |
Calclium (mg per 100 gm ) |
| MEAT, FISH & EGGS |
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| Crab (Muscle) |
1370 mg |
| Mackerel (Bangda) |
430 mg |
| Prawns |
320 mg |
| Mutton (Muscle) |
150 mg |
| Egg (hens) |
60 mg |
| Chicken |
30 mg |
| FOOD ITEM |
Calclium (mg per 100 gm ) |
| DAIRY PRODUCTS |
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| Milk powder, skimmed |
1370 mg |
| Milk powder , whole |
910 mg |
| Cheese |
790 mg |
| Buffaloes milk |
210 mg |
| Cow milk & curd from cow milk |
120 mg |
| FOOD ITEM |
Calclium (mg per 100 gm ) |
| NUTS |
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| Almonds |
230 mg |
| Pistachio (Pista) |
140 mg |
| Groundnuts |
50 mg |
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About Calcium
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Why you need it
Calcium makes up a major part of your bones and helps keep bones strong and hard. Your body also uses calcium for other body processes, such as nerve function and muscle movement. If you don’t supply enough calcium to meet the body’s needs, your body will take calcium from your bones And as bones lose calcium, they become less dense
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How much you need
According to the National Osteoporosis Foundation, if you’re an adult under age 50, you need 1000 mg of calcium a day. If you’re age 50 or older, aim for 1200 mg daily.
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Best ways to get it
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There are 3 general categories of calcium sources:
• Foods that are natural sources of calcium. These include dairy products, certain vegetables, and some fish.
• Calcium-fortified foods. Some juices, cereals, and breads have calcium added to them.
• Calcium supplements. If you are not getting enough calcium through your diet, supplements may help you meet your daily requirement.
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Optimum Calcium Requirment
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| Ages |
Required Calcium/Day |
| 25-50 (women & men) |
1000 mg |
| 51-64 (women on ERT & men) |
1000 mg |
| 51+ (women not on ERT) |
1500 mg |
| 65 or older |
1500 mg |
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About Vitamin D
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Why you need it
Your body needs vitamin D to absorb the calcium you supply. Without enough vitamin D, the bones can lose mass and weaken. Vitamin D also helps muscle performance and balance, which in turn help reduce the risk of falling (a major cause of osteoporosis-related fractures).
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How much you need
According to the National Osteoporosis Foundation, if you are an adult under age 50, you need 400-800 IU (international units) of vitamin D daily. If you’re 50 or older, you need 800-1000 IU.
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Best ways to get it
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There are 3 ways to get Vitamin D:
• Exposure to sunlight. The skin makes vitamin D from the sun’s ultraviolet (UV) rays.
• Only a few foods contain vitamin D naturally (eg, salmon). Some milk and cereal products are vitamin-D fortified.
• Supplements. Before buying a vitamin D supplement, check the labels of the supplements you currently take; many multivitamins and calcium supplements already contain vitamin D.
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| It gives us immense pleasure to inform you that we have conducted approximately 150 BMD camps in the year 2010 and created awareness in about 23000 people |
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