When we think of maintaining bone health as we get older, one topic is mentioned more than any other: Osteoporosis
And in terms of preventive measures, three things get regular mention:
• Calcium
• Vitamin D
• Exercise
The Mayo Clinic has this to say about osteoporosis:
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.
Bones become weak and brittle – so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.
Medications, healthy diet and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.
Some bad habits can increase your risk of osteoporosis. Examples include:
• Sedentary lifestyle.
• Excessive alcohol consumption.
• Tobacco use.
Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life, in particular:
• Getting enough protein in your diet.
• Maintaining an appropriate body weight.
• Getting enough calcium.
• Getting enough Vitamin D.
• Strength training exercise.
• Weight-bearing exercise.
According to the National Health Service, older adults should consume at least 700 mg of calcium each day.
You should be able to get all the calcium you need by eating a varied and balanced diet. Sources of calcium include: milk, cheese and other dairy foods, many green leafy vegetables, soya, tofu, nuts and bread.
If you take calcium supplements, don’t take more than 1,500mg a day, as this could be harmful.
Link to my post on “Vitamins and Supplements”