Maintaining bone density is now known to be more than just getting enough calcium. Vitamin D is essential for the absorption of calcium. Without enough D you can chew calcium tablets until the cows come home and it won’t help. In fact a recent meta-analysis showed that calcium supplementation without vitamin D may contribute to a 64% increase in hip fracture risk. Most researchers seem to agree we need 800-1000IU vitamin D per day. As a reference, 1 cup fortified milk provides only 100IU vitamin D.
Bone is composed of both calcium and phosphate. Researchers postulate that those with highest risk of hip fractures have decreased phosphate absorption due to a low protein intake. Many elderly stop eating meat because of cost and difficulty chewing.
Finally, strength training exercises are key to maintaining bone density and building muscle to support the bones.
Maximize your bone density with these tips:
- Supplement 800-1000IU vitamin D if you do not live in a southern climate with regular sun exposure.
- Choose a calcium-phosphate balanced supplement.
- Strength train 2-3 times per week.
- Maintain an ongoing dialogue with your physician regarding your bone health.
If you have questions about your bone health, comment on the blog: www.betterlivingnewsbites.blogspot.com.
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Bischoff-Ferrari HA, et. al., Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials American J of Clin Nutr, 86(6) 1780-90 Dec 2007
www.niams.nih.gov/Health_Info/Bone
http://news.ucsf.edu/releases/key-bone-building-pathway-identified-in-mice/
www.wikipedia.org
4 comments:
Hey Mark, this is great information. What would you say to someone like me who is 25 and rarely eats meat or dairy? Other than vitamin supplements and sun exposure, are there other natural/vegan ways to get calcium and vitamin D?
It's a great question, Gina. Fortunately, there are plenty of vegan foods that contain calcium naturally or are fortified with it (e.g., some orange juices). I would recommend making lite soy milk, lite tofu and tempeh regular staples. I just made a baked Asian Tofu recipe this week and have been enjoying it in tortillas with shredded carrots and avocado.
For another rich calcium source, try collard greens. Steam/saute them with lemon juice, garlic and a pinch of sugar and salt. Not only are they high in calcium, they are also packed with vitamin A which is great for your skin.
Check out the vegan resource group for a sample vegan diet rich in calcium:
http://www.vrg.org/nutrition/calcium.htm
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