Statistics show that women are about four to five more times likely than men to develop osteoporosis. We also have twice the hip fracture rate! I can’t tell you why we got the short end of the stick, but I can give you ways to combat this issue and keep those bones healthy and strong!
The facts:
The obvious nutrient you want to pay attention to, especially after menopause is calcium. This is like a loaded bake potato to your bones! I say that because 99 percent of your calcium is in your bones. It is used to build and maintain your bones and it is a great preventative for osteoporosis. Women should have anywhere from 1000-1200 mg per day and post menopausal women should focus on 1500 mg per day because your absorbing calcium at a slower rate.
The food:
We all know from the 3-a-day commercials that dairy product is a great source of calcium. But what if you just don’t like the stuff? No biggie, fortified wheat breads, broccoli, kale, bok choy, soy beans, almonds, tofu, and calcium fortified juices are all excellent sources and have great bio-availability for absorption. A calcium citrate vitamin can also help supplement any deficiencies.
The facts:
Calcium is not the only nutrient that plays a role in bone health. Vitamin D deficiency can actually increase bone turnover. This is putting your risk for weak bones in hyper drive! Vitamin D works with calcium to keep your bones in healthy maintenance and ensures your body doesn’t break any of your bone’s calcium down.
The food:
Well this is awkward, food isn’t the main source of vitamin D. 15 minutes of sunlight exposure can build enough vitamin D for the day! However, if you have light skin or a family history of skin cancers, then focusing on fish that are rich in vitamin D such as salmon, trout, fresh tuna fish, and eel and/or vitamin D enriched foods can meet your quota.
With this, make sure you are eating an adequate amount of fruits and vegetables, getting physical exercise, and your bones will have it made!
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