Are you taking Birth Control Pills? You may want to add another glass of milk. Research indicates that women taking oral contraceptives appear to have a decrease in bone density leading them at risk for osteoporosis later in life. The time to optimize bone mass is during adolescence and young adulthood. It is estimated that 8 out of 10 women use birth control pills during this crucial time in which peak bone mass is developing leaving them at a greater risk of future bone density problems.

The Recommended Daily Allowance for women age 9-18 is 1,300 milligrams a day and this number decreases to 1,000 milligrams a day for women age 19-50. Many young girls are starting on oral contraceptives by the time they are 14 for many reasons including regulating menstrual cycles. Little emphasis is given on consuming enough calcium during adolescence plus the fact that many girls are voicing their individuality with food preferences at this age. Drinking milk and other calcium-rich foods may not be high on the priority list. So what happens when young women and adolescent girls don’t consume enough calcium coupled with birth control pills? They may pay later in life with a higher risk of osteoporosis. By consuming the recommended calcium level they can greatly reduce that risk.

A recent study published in the Journal of Clinical Endocrinology and Metabolism compared 135 oral contraceptive users to non-users between the age of 18 and 30. The participants were split into 3 groups: control (less than 800 mg of calcium per day), medium dairy (1,000 – 1,100 mg of calcium per day), and high dairy (1,200 – 1,300 mg of calcium per day). After a year on the different diets the women using oral contraceptives who were in the medium to high dairy group gained significantly more bone mineral density in their hips and spine than those women in the low dairy group.

These results suggest that women using oral contraceptives during their peak bone-building years can decrease their risk of osteoporosis by 3-10% in just one year by making sure they are consuming the right amount of calcium. To meet this recommendation, young women and adolescent girls should consume around 4 calcium rich foods each day or speak to your healthcare provider about supplementation. Here are some calcium-rich foods:

Milk: 300 mg (1 cup)
Yogurt: 150-200 mg (1 cup)
Cottage cheese: 140 mg (1 cup)
Pinto Beans: 103 mg (1 cup)
Kale: 90 mg (1/2 cup)
Almonds: 80 mg (1 ounce)
Kidney Beans: 69 mg (1 cup)
Black Beans: 46 mg (1 cup)
Broccoli: 36 mg (1/2 cup)

There are also many foods fortified with calcium such as soy milk, soy yogurt, and orange juice. Look on the label for “fortified with calcium”. Get creative! Enjoy some almonds as a snack, make a fruit smoothie with yogurt, or add some kidney beans to a salad. There are all kinds of ways to sneak in calcium rich foods to maximize bone density.

© 2006, Meri Raffetto

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and recognized professional in the area of nutrition and wellness. She offers online programs to help people reach their weight loss and health goals.
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