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YOUR HEALTH
Bone builders
While people age 50 and older get osteoporosis most
often, it can show up at any age. In the United States,
10 million individuals are estimated to already have the
disease and almost 34 million more are estimated to have
low bone mass, placing them at increased risk for
osteoporosis. According to the National Osteoporosis
Foundation (NOF), one out of two women over 50 will
develop osteoporosis. Men over 50 have a greater chance
of suffering from an osteoporosis-related fracture than
developing prostate cancer.
But whether you’re 5 or 55, a balanced diet rich in
calcium and vitamin D will help shore up your bones. The
U.S. Food and Drug Administration requirements say
adults need at least 1,000 mg of calcium each day. The
reality, according to government research, is that 75
percent of Americans do not get enough calcium. To give
your bones the edge, you’ll need to eat more
calcium-rich foods
and
those high in vitamin D.
“Calcium and vitamin D work together for strong bones
and teeth,” explains Dawn Jackson Blatner, RD,
spokesperson for the American Dietetic Association.
“Vitamin D helps absorb calcium and deposit calcium in
bones and teeth.” Blatner says an easy way to combine
the two is to have three 8-oz. servings of milk and/or
fortified soymilk every day. She recommends pouring the
fortified beverage of your choice on cereal in the
morning, blending it with frozen fruit for a delicious
smoothie, drinking a glass with lunch or having hot
chocolate for dessert. It’s best to choose low or nonfat
milk.
Any
bone can break or fracture as a result of osteoporosis,
but the most common breaks occur to the hips, spine and
wrists. Mindful eating can help strengthen your bones;
however, it’s not a cure-all. “Nutrition alone is
unlikely to reverse the condition that’s already there,”
says Felicia Cosman, MD, the clinical director of NOF.
“But it certainly can help prevent deterioration.”
5 steps to bone health & osteoporosis prevention
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Get your daily recommended amounts of calcium and
vitamin D.
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Engage in regular weight-bearing exercise.
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Avoid smoking and excessive alcohol.
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Talk to your doctor about bone health.
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Have a bone density test and take medication when
appropriate.
Source: National Osteoporosis Foundation
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