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Eating Well For Healthy Aging Bone Health The earlier you pay attention to bone health the better, since peak bone mass is formed in your early twenties. However, it’s never too late to help your bones. Through diet, exercise and nutrition you can halt or even possibly reverse bone loss at any life stage. BONE NUTRITION Diet is a critical component of bone health. One study found that women who consumed the most calcium, vitamin K, magnesium, potassium, fiber, zinc, boron and vitamin C through a diet rich in fruits, vegetables and whole grains, had the highest bone mineral densities, as well as less evidence of bone loss. Calcium is perhaps the most well known of bone health nutrients, as well as the most abundant mineral found in your bones. Bones are in a constant state of turnover and remodeling, with several thousand milligrams of calcium entering and exiting the bones every day. Without adequate levels of calcium, the body will draw it from the bone, resulting in weak and brittle bones. Low-fat dairy is the most obvious food choice for calcium. Other food calcium choices are: calcium-enriched tofu; green vegetables such as kale, collards, bok choy, turnip greens and broccoli; beans; figs; canned sardines or salmon with bones; and almonds. Dark leafy greens serve double-duty since they are a good source of calcium and vitamin K, which plays an important role in calcium regulation and bone formation. Vitamin D increases calcium absorption, leading to stronger bones. Studies show that much of the U.S. population is deficient in this important nutrient. If you are in doubt, request a simple blood test to verify your vitamin D level.  One of the best sources of vitamin D is sunshine on bare skin (without sun screen or protective clothing). This has to be balanced, of course, with concerns about over-exposure and skin cancer. The recommended amount varies according to skin color, time of year, cloud cover and region of the country, but the general rule of thumb is 15 to 20 minutes of sun exposure at least 2 to 3 times a week. Food sources of vitamin D include fortified milk and other fortified products, egg yolks, cod-liver oil and oily fish such as wild salmon. And throw in a little potassium while you’re at it. A recent study found postmenopausal women who supplemented with potassium at 3.5 grams daily, along with a low sodium diet, showed decrease calcium loss. Potassium-rich foods include bananas, tomatoes, spinach, potatoes and orange juice. LIFESTYLE RECOMMENDATIONS FOR HEALTHY BONES
SUPPLEMENTING FOR BONE HEALTH Always check with your physician before adding any supplement to your diet. Calcium: Adults need at least 1,000-1,200 mg of calcium per day, from food sources and/or supplements. Calcium supplements should also include magnesium and vitamin D. For best absorption, take calcium with food and in divided doses during the day. Isoflavones: Isoflavones are found in soy and other plants such as red clover. Classified as phytoestogens, they have a similar chemical structure to estrogen and exert a weak estrogenic effect in the body, and may help preserve bone mineral density in post-menopausal women. Women with a personal or family history of breast cancer should check with their doctor before supplementing with isoflavones.* L-Lysine: Aids calcium absorption and may improve connective tissue strength.* Magnesium: Along with vitamin D, vitamin K and boron, magnesium works in concert with calcium for strong bones. That’s why it’s important to take a calcium supplement that contains magnesium.* Zinc: Important for bone formation and immune function. Do not exceed 100 mg/day since excess zinc can cause other deficiencies.* *These statements have not been evaluted by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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