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Bones Need More Than Calcium
July 2006
Blame it on estrogen! As estrogen levels decline, our bones weaken. This
occurs in both women and men, however, is less dramatic in men due to
lower initial estrogen levels. No one can avoid the loss; however, you
may be able to off-set it. The Surgeon General says we need to pay more
attention to our bones and make lifestyle changes to help prevent osteoporosis,
a bone weakening disease. We are never too young or old to improve our
bone health and may be able to cut bone loss by a third with calcium,
Vitamin D and exercise. Can anything else help? The good news is that
researchers are finding a whole spectrum of nutrients that can protect
our bones.
KEYS to Healthy Bones
|
Nutrient |
| WHAT
TO KNOW Lowers homocysteine, an amino acid that may cause bones to weaken |
| WHAT
TO DO Include dried beans, fortified cereals, broccoli, orange juice. Check with your doctor regarding a supplement. |
|
Nutrient |
| WHAT
TO KNOW Essential for bone formation |
| WHAT
TO DO Aim for at least 1200-1500 mg daily. Consume low fat dairy, sardines or calcium-fortified foods. |
| Nutrient |
| WHAT
TO KNOW Regulates calcium, aids in bone formation |
| WHAT
TO DO Artichoke, spinach, whole grains, soybeans, wheat germ are good sources of magnesium. |
| Nutrient |
| WHAT
TO KNOW Aids in absorption of calcium and improves muscle function. |
| WHAT
TO DO Include citrus fruits, kiwi, tomatoes, dark green leafy vegetables, D-fortified milk. Check regarding a D supplement and use caution with K. |
|
Daily
Habits |
| WHAT
TO KNOW Aids in building bone cells. Contains plant estrogens. |
| WHAT
TO DO Aim for 2-3 (3 oz) servings of protein daily. Focus on lean meat, poultry and fish. Try to include soy milk or tofu. |
|
Daily
Habits |
| WHAT
TO KNOW Excellent source of potassium and Vitamin K |
| WHAT
TO DO Include 5-9 servings (2-1/2 to 4-1/2 cups) of colorful fruits and vegetables each day. |
|
Daily
Habits |
| WHAT
TO KNOW Stimulates bone formation, enhances balance. |
| WHAT
TO DO Aim for 30 minutes or more daily |
| Daily
Habits |
| WHAT
TO KNOW • Vitamin A as Retinol increases risk of fractures ……. Limit 2000-3000 IU of retinol daily. • Alcohol impairs bone rebuilding ……. Limit intake: 1 for women, 2 for men. • Sodium (Excessive) may trigger calcium loss ……. Don’t add salt; limit processed foods. • Caffeine (Excessive) may trigger calcium loss ……. Limit intake; get adequate calcium. |
TO
KEEP BONES STRONG
Lifelong bone health begins with a healthy lifestyle. To protect your
bones, get regular exercise, eat a variety of healthful foods focusing
on the key nutrients above, and watch those “bone busters”.
Check with your doctor in regards to taking supplements and a bone density
test.
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