Support Your Bones with Healthy Habits

While genetic factors play a significant role in determining bone mass, controllable lifestyle factors such as nutrition and physical activity can make the difference between a frail and strong skeleton.

 Maintain a Healthy Lifestyle:

        • Do weight-bearing and resistance exercises for 30 to 45 minutes at least three time a week.

• Always select calcium supplement brand that also contains at least 400 IU of Vitamin D, depending on your level of risk.

• Calcium Citrate supplement such as Citracal is more readily absorbed than Calcium Carbonate supplement or Tums.

• Our body cannot absorb large doses of calcium (500 mg) at once; so spread your calcium consumption of both food and supplements over the day.

• Take all calcium supplements separate from Thyroid medication and Iron supplements.

• Do not smoke. Some studies have shown that smoking increases the risk of developing osteoporosis by 50%.

• Talk to your healthcare professional about bone health; and Bone density testing and medications when appropriate.

 

Bone Builders : 

Eat a diet rich in foods that contain adequate amounts of following nutrients that support bone health:

CALCIUM (Ca)                                                                  

RECOMMENDED INTAKE                                                                      

ADULTS 1000-1200 MG/DAY

FOODS                   Serving                    Calcium

Soy Milk                    1 cup            200-400mg       

Sardines bones          3.5 oz               300mg

Sesame seeds,
ground, whole             3 Tbs                 300mg

Almonds                   1 cup                   300mg

Milk; skim                 1 cup                   300mg

Cheese                     1.5oz                   300mg

Yogurt, nonfat           1 cup                   294mg

Sea Vegetables        1/2 cup                152-283mg

Bok choy                  1 cup                    200mg

Kale                          1 cup                    179mg

Broccoli                    1 cup                    150mg  

Chick peas(cooked)   1 cup                    150mg

Tofu                          4oz                       80 – 150mg

Molasses                  1 tbs                     137mg

Parsley (raw)            1 cup                    122mg

Corn tortillas             2                           120mg  

Sardines                   3oz                        424mg

 

 Bone Reducers :

  • Avoid excessive amounts of the retinol form of Vitamin A, since it may increase the breakdown of our bones and interfere with Vitamin D, which we need to help us absorb calcium. Retinol sources include animal-source foods such as liver, egg yolks, cheese, and milk. Dietary supplements and some acne preparations also contain retionol. RDAs for Vitamin A are 3,000 IU for Men and 2330IU for Women where daily intakes over 10,000 IU of the retinol form of Vitamin A are not recommended.
  • Limit your salt intake to <2000 mg/day by avoiding table salt, and processed foods.
  • Limit caffeine intake to about 4 cups a day. This includes tea, colas, and certain other sodas.
  • Limit your intake of alcohol to 1 glass/day for women and 2 glasses/day for men.
  • Avoid high protein low carbohydrate diet such as “Atkins Diet”.
  • Avoid supplements made from calcium phosphate.
  • Avoid antacids containing aluminum.

 

Terms associated with bone health :

  • Bone Remodeling: Bone resorption and bone formation, a dynamic, normal process.
  • Mineralization: ability of bone to absorb and hold on to minerals, calcium, magnesium, sodium and phosphate
  • Osteomalacia: Adult rickets caused by vitamin D deficiency and low absorption of calcium
  • Ostepenia: reduced bone mass at any stage of life but the remaining bone has normal mineralization
  • Osteoporosis: general loss of bone mass with insufficient protein and collagen, reduced flexibility and reduced strength. Risk of fracture increases.
  • Resorption: 2 weeks, osteoclasts clear calcium from bone stores and (bone to blood)
  • Rebuilding: Rebuilding of the osteoblast (blood to bone) is much slower, 3-6 months.