Osteoporosis Prevention
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.