Many of us know that calcium is critical for keeping our bones healthy and preventing osteoporosis when we reach our golden years.

One in every four women will likely develop osteoporosis – also known as “brittle bones” – later in life, In fact, 10 million American – four times as many women as men – have the debilitating condition.

Most troublesome: another 34 million Americans are at risk of getting osteoprosis because of low bone mass, says Dorothy Teegarden, a nutrition expert at Purdue University.

But the condition isn’t something that crops up over night. In fact, bones lose calcium and other minerals over time, which eventually leaves them weak, porous and more susceptible to breaking, Teegarden explains.

Here are 10 nutritional and lifestyle tips from the International Food Information Council Foundation to help you bone up on keeping your bones healthy.

•  Stay calcium conscious. The nutrient, which we get mostly from dairy products, is the chief bone-forming mineral, and studies have shown that consuming calcium early in life prevents bone loss later. Adults and adolescents need 1,000 milligrams and 1,300 milligrams of calcium daily, respectively, according to the U.S. Institute of Medicine.

What's more, post-menopausal women who get most of their calcium from foods and beverages generally have healthier bones than women who get calcium from supplements, researchers at Washington University in St. Louis, Mo., say in the latest American Journal of Clinical Nutrition.   

•  Complement calcium with vitamin D. Vitamin D and calcium tag-team to promote bone growth, reduce loss with age, and decrease the risk for fractures. Vitamin D helps our bodies absorb the most calcium. Aim for 200 International Units, or IUs, of vitamin D a day if you’re under 50, 400 daily IUs if you’re 51 to 70, and 600 IUs if you’re over 70. Regardless of age, don’t take more than 2,000 IUs a day to avoid health problems.

You’ll find vitamin D in everything from the rays of the sun to the yolks of eggs. 

•  Move it or face losing it. Walking, jogging, dancing and other weight-bearing exercises, as well as strength training, can help strengthen your bones. The American College of Sports Medicine suggests performing weight-bearing exercises three to five times per week and strength training two times per week for at least 30 to 60 minutes.

•  Get more magnesium and phosphorus. Magnesium and phosphorus help our bodies with bone mineral metabolism. Consuming adequate magnesium from halibut, tuna, artichokes, grains, nuts, and dairy products can help you manage or balance phosphorus intake.

•  Don’t forget about Vitamin K. One of the lesser known “essential vitamins,” vitamin K helps reduce the risk of fractures. Find the nutrient in spinach, tomatoes, lettuce, cauliflower, broccoli, cabbage and soybeans. Talk to your doctor about vitamin K if you’re taking blood-thinning medicine.
 
•  Consume protein. Some health experts say high-protein diets may increase calcium loss in the urine, but other research gives kudos to high-protein, calcium-rich diets for benefiting bone growth and production of bone growth-promoting hormones. 

•  Keep saturated fat to a minimum. Too much saturated fat won’t only hurt your heart, but may lower your bone mineral density. However, don’t confuse saturated fat with omega-3 fatty acids, which nutritionists and dietitians say can bolster your bone health.

•  Watch your caffeine and carbonated drinks. Neither caffeine nor carbonation, by themselves, has a significant effect on bone health, but they spell trouble if they take the place of milk and other calcium sources.

•  Quit smoking. The federal government’s National Institutes of Health links smoking to compromised bone health. What’s more, Jeffrey Hampl, a nutrition expert at Arizona State University, says smokers tend to have poor diets that include less calcium and vitamins D and K, and they’re less active than people who don’t smoke. 

•  Eat a balanced diet. The U.S. Department of Agriculture’s 2005 Dietary Guidelines for Americans recommend three servings of low-fat dairy products per day, ample amounts of fruits and vegetables, and exercise.

•  Nubella’s 6,000-plus Recipe Database provides plenty of meals and beverages to help you eat a balanced diet, get plenty of essential nutrients, and keep your bones healthy.

•  Nubella’s Nutrient Database has all your answers to questions about nutrients in foods and beverages.

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Source:  International Food Information Council Foundation
Reference: Food Insight

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.