By Jeanne McLaurin, MS/RD
Bone is living tissue that continuously undergoes cycles of build-up and breakdown. Nutrition plays a major role in keeping your bones healthy. Adequate intake of calcium and vitamin D are essential. Why? Because calcium helps to provide bones with strength and stability, while vitamin D helps calcium enter the bone. We achieve our peak bone mass between 25 and 35 years of age. Afterward, men and women naturally lose 0.3-0.5 percent of their total bone mass each year. Not to worry, though, because it’s never too late to begin taking steps toward improvement of bone health.
Feed your bones the smart way
• Consume calcium-rich foods. It is recommended that individuals 50 years and older get 1200 mg of calcium per day. Calcium is best absorbed from food. Low-fat dairy products, leafy green vegetables (i.e. broccoli and spinach), and sardines are all good sources of calcium. Also look for calcium-fortified foods like orange juice, cereal, dairy products, and soymilk. Finally, sprinkle a few tablespoons of powdered milk into pudding and hot cereal to add a little more calcium to your diet.
• Take a calcium supplement. Supplements containing calcium carbonate or calcium citrate are best absorbed. To ensure that the supplement you choose is easily absorbed place a tablet in a small glass of water with 1 teaspoon of white vinegar. The supplement should dissolve within 20 to 30 minutes.
• Consider taking a nutritional supplement. Products like Ensure or Boost provide 30 to 40 percent of the daily-recommended dose of calcium. Keep a few cans in your pantry for a quick and easy mid-day snack.
• Eat foods containing vitamin D. It is found naturally in egg yolks, liver, and some saltwater fish (cod, salmon, mackerel and tuna). Vitamin-D-fortified dairy products and cereals are also available.
• Take a vitamin D supplement. Since most people do not get enough vitamin D from food, the recommended 400-800 IU daily can be achieved through supplementation. It can be taken as an individual supplement, combined in a calcium supplement, or as part of a multi-vitamin.
• Spend some time in the sun. Exposing your skin to sunlight for 10 to 15 minutes daily helps to synthesize vitamin D in your body. As we age, however, this process becomes less efficient and should not be heavily relied upon.
• Don’t smoke. Cigarette smoking blocks the absorption of calcium consumed through diet and/or supplementation, which may result in weaker bones.
• Drink in moderation. Empty calories taken in through alcohol often lead to a decrease in calories taken in from healthy foods. Excessive drinking also increases your risk of fracture from falls. Enjoy alcoholic beverages in moderation (one to two drinks per day).
• Maintain a healthy body weight. Many older Americans consume fewer calories as they become less active, and as a result lose weight. If you are underweight or thin and have a small bone structure, you are at increased risk for fractures. Ideal body weight range formulas are as follows:
Female: 5 feet = 100 pounds, then add 5 pounds for every inch over 5 feet.
Male: 5 feet = 106 pounds, then add 6 pounds for every inch over 5 feet.
(All values are + or - 10 percent to adjust for people with smaller or larger bones.)
Good nutrition is a key factor in keeping our bones healthy and strong. We need to nourish our bones in order to decrease our risk of bone fractures and osteoporosis as we age. In addition, weight-bearing (walking, jogging, tennis) and strength-training (lifting weights) exercises go a long way toward improved bone health by working against gravity and reinforcing bone strength and density. The American College of Sports Medicine recommends that individuals over 50 do strength-training exercises two to four times a week. For more information on maintaining bone health, ask your doctor or consult the National Osteoporosis Foundation online at: www.nop.org
Jeanne McLaurin is a registered dietitian. She is also certified by the American College of Sports Medicine as a health and fitness instructor. Jeanne served as the endocrine dietitian at New York Presbyterian Hospital for the past three years. Currently she is a private nutrition consultant and works as a freelance writer. Jeanne can be reached at: www.nutritionNYC.@excite.com
