Be Friendly To Your Bones!

bone healthNearly 52 million Americans over the age of 50 have osteoporosis or low bone density.  One out of every two women and one out of every four men will suffer a bone fracture because they have osteoporosis.  Bone density can be built until approximately age 30.  During menopausal hormone shifts, bone density starts to decrease.  If there are not adequate reserves, you are at a greater risk for developing osteopenia or osteoporosis.

How Can I Increase Bone Density?

Bone friendly foods include dairy products, soy, dark leafy greens (spinach and kale), orange juice, grain cereals and almonds.  Calcium from food sources are better absorbed than calcium from a supplement.  Approximately 250 mg of calcium can be absorbed at one time.  The recommended dosage of calcium is 1000-1200 mg daily.   Vitamin D is another important component of bone health as is magnesium, which helps regulate vitamin D levels.  The main way our bodies process vitamin D is from sunlight.  Vitamin D is also found in fatty fish and dairy products – experts recommend 800-1000 IU daily.  Magnesium is found in a wide variety of foods such as avocados, black bean, bananas, and almonds.   The recommended daily intake is approximately 320 mg.  Vitamin K also plays a role in bone health.  Food sources include spinach, kale, romaine lettuce, Brussels sprouts and broccoli – try to ingest 90mcg daily.

Weight bearing exercise is also essential to building bone density.  Weight bearing exercises include walking, jumping, dancing and strength training.

Dr. Anne Hermann, is board certified in internal medicine and is also a physician nutrition specialist.  Offices are maintained in Tampa and Saint Petersburg Beach, Florida.  Please call the office at 813-902-9559 for more information or to schedule an appointment.

 

 

How Can I Prevent Osteoporosis?

How Can I Prevent Osteoporosis?

May is national osteoporosis prevention month; osteoporosis, which affects over 10 million Americans, is a disease that weakens the bones.  This can lead to bone fractures from minor falls.  It is estimated that half of all women over age 50 and one in four men will break a bone due to osteoporosis.  The fractures are more common in the hips, spine and wrists.  This disease may also affect your height and posture.

Risk factors for osteoporosis development include: being over the age of 50, female gender, post-menopausal status, positive family history, low body weight/small body frame, tobacco use, inactive life-style, excessive alcohol or caffeine consumption, and low dietary consumption of calcium and vitamin D.

Your physician may order a DXA scan test to screen for osteoporosis and determine your bone density.  This is a type of X-Ray that measures bone mass in your spine and hip.  To prevent osteoporosis, it is recommended to consume 1200-1500mg of calcium with 800mg of vitamin D daily.  Your physician may also recommend vitamin K and magnesium supplementation.   Daily weight bearing exercise also helps strengthen bone mass.

Dr. Anne Hermann, a holistic internal medicine physician, maintains offices in Tampa and St. Pete Beach, Florida.  Please call the office at 813-902-9559 for more information or to schedule an appointment.

This post was written by Anne Hermann. Follow Anne Hermann on Google, Facebook, Twitter & Linkedin.