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Ironically, cultures like ours have the highest risk
of osteoporotic fracture, despite the fact that we have
the highest dairy -- and thus, calcium -- intake. How
can this be when we're eating our bone-building yogurt,
calcium-rich broccoli, and taking our supplements daily?
It turns out that calcium intake is
only part of the total bone health
picture. Dietary, lifestyle and
environmental factors together
determine how healthy your bones
will be as you age. Total intake
of other nutrients, along with any
habits that are bone-damaging like
smoking, drinking, and over
consumption of fat, sugar, salt
and
processed foods, are important
factors in the risk of
osteoporosis. So are lack of
sunlight and a sedentary
lifestyle.
Although there are various ways to
treat osteoporosis, |
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there is no cure. The best way to
reduce your risk is to build
strong bones before the age of 30.
But it's never too late to bone up
for good health. Here's how:
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Eat a Healthy Bones Diet:
Include these foods in your daily diet, which give your
bones the balance of nutrients they need:
A colorful variety of fruits, natural fruit juices, and
vegetables
Whole grains and whole grain products (bread, cereal,
rice, pasta)
Animal protein (fish, meat, poultry, eggs)
Nuts, nut butters, seeds or beans
Healthy fats and oils (olive and flaxseed oils are top
choices)
Fermented foods (yogurt, kefir, sauerkraut, tempeh)
Work It: Be sure to
participate in regular exercise, 30-60 minutes most days
of the week. Include regular weight-bearing exercises to
help build and maintain your strength and balance.
Battle the Bulge:
Maintain a healthy weight. Keep your Body Mass Index in
a healthy range (18.5-24.9).
Don't Party Hearty:
Avoid tobacco and excess alcohol (no more than 1 drink
per day for women and 2 drinks per day for men; 1 drink
= 12 oz. beer, 1 oz. liquor, 4-5 oz. wine).
Master This Mineral:
Get enough calcium each day. Calcium recommendations
range between 1000-1500 mg per day depending on age. Be
sure to assess your daily intake of calcium through food
before adding any supplements. There is such a thing as
too much of a good thing.
Just 'D' It: Be sure
to get enough vitamin D as well. Vitamin D
recommendations are 400-800 IU (international units) per
day. Enjoy 15 minutes of sunshine daily to maintain
internal vitamin D production.
What's Up, Doc?:
Discuss your current dietary and lifestyle
habits, as well as family history,
with your healthcare provider.
Follow-up with proper testing. Ask
your physician about a bone
density test, and be sure to check
with your insurance about
coverage. Also, ask your physician
about follow-up testing and make
an appointment to discuss your
results.
Do 'Em Good: Be a
good role model for your children. With the best defense
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osteoporosis being building strong
bones before age 30, it is
important to encourage our
children to eat a healthy,
well-balanced diet and participate
in regular exercise.
by Jennifer May, M.S., R.D.,
M.S. |
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