Building Stronger Bones

As we age our bone mass begins to decrease, about 1/2 percent per year when we reach our 30's and 40's. In women who have reached menopause, it is between 2-3 percent per year. When our bones shed calcium quicker than they absorb it they become brittle and fracture easily. So how do we keep our bones strong as we age?


SUPPLEMENTS

Considering the average American only gets about 500 milligrams of calcium a day from food, far under the recommended 1,000-1200 milligrams, we must add a supplement to our diets to maintain healthy strong bones.

Dairy products, leafy greens, beans and whole grains can help, but most of us still would not get the recommended dosage, especially if you're like me and can't handle dairy products. If lactose is no problem for you, you could get more than you daily requirement of calcium by simply drinking 3 cups of skim milk and eating a cup of low fat yogurt each day.

Perhaps you are a vegetarian and don't eat dairy products, you can still get calcium from plant sources. Kale is one green that contains calcium that your body can easily absorb. Kale not only contains calcium but it also has vitamin K. Women with low level of K also seem to have low bone density and experience more fractures. So kale is a definite bone strengthening food that should be added to your diet.

Still most of us must take a calcium supplement. and we should look for supplements with vitamin D added. Vitamin D should be taken with calcium because it helps it absorb evenly into your system.



EXERCISE

Load bearing exercises like jogging, walking and even the fluid movements of tai chi can help strengthen bones. Regular exercise can help prevent the decline in the immune systems antibody response.

While fruits and vegetables also strengthen the immune system, the combination of regular exercise and a healthy low-fat diet high in fruits and vegetables will only keep your body stronger longer.


Finally be aware of things that can slowly destroy your bones. Caffeine, alcohol, salt and sugar increase your body's excretion of calcium, also colas should be avoided because they contain bone dissolving phosphorus. Remember bone is like muscle, use it or lose and abuse it and lose it.


To Your Health