Keeping our bones strong is essential to our overall health and quality of life. Throughout life we constantly lose old bone and form new bone, reaching our peak bone mass between the age of 25 and 35. But after age 35, women tend to lose bone, a loss that accelerates after menopause. Women can lose up to 20 percent of their bone density in the five to seven years after menopause. Therefore, it is important to protect our bones and keep them healthy by maintaining a balanced diet rich in calcium and vitamin D.
Calcium is the building block for bones. Calcium is found in milk, leafy green vegetables, soybeans and foods fortified with calcium. Over the age of 50, the US RDA is 1200-1500 mg per day. Some great ways to meet these recommendations is eating a well balanced diet rich in calcium. One cup of skim milk=300 mg, one cup of plain yogurt=400 mg, one cup of broccoli=72 mg, one cup of spinach=150 mg and one cup vanilla frozen yogurt (soft serve)=205 mg. For more information on calcium rich foods, visit http://www.whfoods.com/genpage.php?tname=nutrient&dbid=45
Vitamin D is essential for the absorption of calcium. Most vitamin D comes from the sun. However for those of us who live above the Mason-Dixon line, we may not be getting enough sunlight, especially during the winter months. Thirty minutes of sun provides from 10,000-12,000 IU of vitamin D. Vitamin D is found naturally in a few foods such as salmon, mackerel, canned tuna, sardines and eggs. Many foods are fortified with vitamin D, including milk and breakfast cereals.
Taking calcium with vitamin D can provide a nice supplement to your dietary intake. It is important to take the calcium and vitamin D with food to promote absorption, and if taking 1200 mg of calcium daily, it should be taken in two divided doses to maximize effectiveness. Also important to remember, if you are taking thyroid medication, synthroid and calcium supplements should be seperated by four hours.
Strong bones support us, provide the framework for our muscles and allow us to move. Our bones are a storehouse for vital minerals, they protect our heart, lungs, brain and other vital organs. It is important to take care of our bones, so they can continue to take care of us.
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