Going dairy free? DuPage Medical Group endocrinologist on how to prevent osteoporosis and maintain healthy calcium levels

Osteoporosis - a silent skeletal disorder that compromises your bone strength, putting you at a high risk for breaking bones.

This condition is NOT an expected consequence of aging; it's a serious public health issue that affects the quality of life for both men and women. Post-menopausal women tend to be at the highest risk for osteoporosis along with individuals who have chronic conditions that compromise their bone health. Additionally, people who take certain medications, such as steroids or anti-estrogens, can be more susceptible to osteoporosis.

To set yourself up for success and reduce your chances of getting osteoporosis, it's important to understand how much calcium your body needs daily. Since this number varies based on sex, age and medical history, be sure to consult with your doctor to discuss what's appropriate for you. General recommendations of calcium per day include the following:

• Men, age 19-70: About 1,000 milligrams per day;

• Women, age 19-50: About 1,000 milligrams per day;

• Women, age 50 or older: About 1,200 milligrams per day;

• Children, ages 4-8: About 1,000 milligrams per day;

• Children, ages 9-13: About 1,300 milligrams per day.

Keep in mind, more calcium isn't always better. Excess calcium (those that are MUCH higher than the recommended amounts above) can potentially lead to serious health issues, such as kidney stones.

Getting the recommended amount of calcium is one of the best ways to build strong bones. Dairy products are a great source of calcium, but what if you're dairy free?

If you or a loved one are dairy free, there are several calcium-rich foods available as alternatives. Non-dairy milks, such as oat, nut, soy or almond, are fortified with calcium and roughly contain the same amount of calcium as found in dairy products. In addition, specific cereals and orange juice are calcium fortified, meaning calcium is added into the food or beverage. Other sources of non-dairy foods that are high in calcium include fish, such as sardines or salmon, and leafy green vegetables like spinach, collard greens or broccoli. Calcium supplements can boost your calcium levels too. From tablets, gummies or chews, these supplements come in a variety of forms and can help you achieve your daily dosage of calcium.

Vitamin D is also an important nutrient for bone health. Vitamin D levels can be checked via laboratory testing to determine if supplementation is needed. Sources of vitamin D include dairy, vitamin D fortified cereals and fish.

Exercise is another valuable part of bone health. Doing weight bearing exercise at least three to four days a week can strengthen bones. Weight-bearing exercise is any exercise in which you support your body weight. This does not have to be weightlifting or high intensity exercise. Examples include Zumba, yoga, Pilates and walking.

Osteoporosis tends to go unnoticed because the first symptom is often a fracture. As a result, it's critical you attend your annual wellness exam and receive bone density screenings to determine if treatment may be necessary (especially for women who are over age 65). To further decrease your likelihood of developing osteoporosis, avoid smoking, and limit your caffeine and alcohol intake, as these can be detrimental to your bone health.

Between upholding a healthy diet, supplementation and exercise, osteoporosis is preventable and treatable, even if you're dairy free.

May is National Osteoporosis Awareness Month. Dr. Falguni Vasa is department chair of the DuPage Medical Group endocrinology team, dedicated to providing the highest level of care for chronic diseases, such as diabetes, thyroid disorders and osteoporosis. DuPage Medical Group's endocrinologists utilize collaborative research and state-of-the-art technology to provide compassionate treatment for patients across the Chicagoland area. For more information or to schedule an appointment with an endocrinology physician online, visit www.dupagemedicalgroup.com/services/endocrinology.