Bone Health Basics

By Veronica A. Stevens, ND, FABNO

Gynoecium Health

. http://www.gynoecium.net/

More Family/Primary Care Articles

Bone Health Basics

May is Osteoporosis Awareness Month. Osteoporosis is the weakening of the bones that makes them more likely to break. One out of every two women will break a bone in her lifetime due to osteoporosis, making this condition more common than heart attacks, strokes, and breast cancer combined.

Keeping your bones strong requires a nourishing diet, regular physical activity, and healthy living and work environments.

Your bones are your body's mineral storage, holding approximately 99% of its calcium and 85% of its phosphorus. When the body's available calcium is too low to keep our nerves and muscles functioning properly, calcium stores are released from the bones through the coordinated activities of our hormones.

Maintaining a calcium-rich diet can prevent the bones from becoming weak. It has been determined that women under age 50 need at least 1,000 mg of calcium daily and women over age 50 need at least 1,200 mg daily to maintain healthy calcium levels.

These amounts of calcium are easily obtained through the diet by eating combinations of the foods listed below

Low-fat yogurt provides 300 mg of calcium

One cup of green vegetables (broccoli, kale, turnip greens) provides 200 mg of calcium.

Foods with added calcium such orange juice, cereals and soymilk can provide as much as 35% of daily calcium needs.

You also need adequate vitamin D to support healthy calcium levels and strong bones. Your skin's sun exposure triggers your body to produce vitamin D, but you can also increase your levels by drinking fortified milk and juices, eating fatty fish like salmon, or taking supplements offering 400-1,000 international units daily.

Eating a variety of fruits and vegetables every day provides other important nutrients for bone health

Foods that are high in protein, sodium, and phytates can reduce your body's available calcium. Also, consuming three or more cups of caffeinated coffee or tea and consuming more soft drinks than water or calcium-fortified beverages can contribute to calcium loss.

Physical activity 3-5 times a week is also key for building strong bones. The physical stress of weight-bearing and muscle-strengthening exercises strengthen bones. Great examples include walking and dancing. Swimming is also great for your bones because your muscles' pull on your bones and provide resistance comparable to that of lightweight dumbbells or resistance bands. Also important are balancing exercises, which reduce the risk of falling and breaking a bone.

The environments that we live in and how we live can impact your bone health. Falls can occur because of poor balance, but it's a great idea to fall-proof your house and your workplace. Remove clutter from walkways, ensure that banisters are secure, and make sure rooms are well lit. Regular hearing and vision checks are also important to ensure that you can see and hear any potential falling hazards.

For the month of May, learn about your personal risk for osteoporosis by checking with your health care provider to assess your need for a bone density test.