Osteoporosis is a disease where the bones become brittle, increasing the risk of fractures. It is sometimes called a “silent disease” as the bone loss that occurs is invisible and painless. In fact, the first sign of osteoporosis is often when a bone breaks. A bone-healthy lifestyle, at any age, can slow the natural process of bone loss.
Factors that Affect Bone Health
Keys to Keep Bones Healthy
CALCIUM – Focus on food instead of pills. Women should have 1200 mg, men 60-70 yr. 1000 mg and 70(+) 1200 mg of calcium daily. This includes the calcium from food we eat. Dairy products, along with salmon, sardines, spinach, greens and calcium fortified products are good sources.
Space calcium rich foods over the day to improve absorption. Consider a supplement if you cannot reach the calcium goal from foods you eat, just to fill the gap.
VITAMIN D – essential to absorb calcium. The daily “D” goal is 800 IU. Make the most of the few good food sources: salmon, sardines, tuna and D-fortified products. Enjoy a little safe sun exposure. Get your “D” level in your blood checked.
MAGNESIUM – Choose foods rich in magnesium: spinach, oatmeal, pinto beans, lentils, yogurt, halibut, whole grain bread, banana and nuts instead of a supplement.
VITAMIN B12 & Folate – Both support bone health. B12 is found in meat, fish, poultry and fortified products. You may need to supplement if you are taking antacids regularly. Get your B12-blood level checked. Folate sources: leafy greens, broccoli and legumes.
VITAMIN K2 – Directs calcium to bones instead of depositing it in the arteries. K2-rich foods are cheese, and grass-fed meat. Do not supplement if you are taking a blood thinner.
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