Wednesday, December 2, 2009

Make No Bones About It


As our first few days of blustery cold weather are upon us, we know that slippery ice will be just around the corner. One of the greatest concerns I have heard from folks lately is about falling and breaking a bone. While only 4% of falls result in a fracture, one of the best ways to decrease your risks of fracture or osteoporosis is to build up better bone density through the foods you eat.
When we think of building stronger bones, our first thoughts lead to drinking plenty of milk. While milk is a great start, there are many options for calcium-rich foods. Many people have some degree of lactose intolerance. For those individuals, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea. For individuals who dislike dairy products or are unable to properly digest them, other options are available. Calcium can also be found in dark green, leafy vegetables, such as spinach and romaine lettuce, as well as in dried beans and legumes. The National Academy of Sciences currently recommends that people ages 19-50 consume 1,000 milligrams of calcium per day, and that those age 50 and over pack in 1,200 milligrams per day. Calcium is also available in supplements, but beware that some calcium tablets are not easily taken up for the body to actually use.
However, calcium isn’t the only player in this equation – there are other important ingredients in building strong bones, like Vitamins D and K. Vitamin D is what moves calcium from your stomach to your bones. We can easily receive our daily dose of Vitamin D from 15 minutes of sunshine in the spring or summer. During an Iowa winter, though, it’s best to obtain Vitamin D through fortified orange juice, milk, yogurts or high-quality supplements. Vitamin K also plays a very important role in bone formation and how calcium is used. Vitamin K can be found in green leafy vegetables like broccoli, Brussels sprouts, and dark green lettuce.
On a final note, keep in mind that the last thing you want to do after eating all of these bone-healthy foods is to consume something that steals calcium away from you. Salty foods and carbonated beverages actually take calcium from your body, leaving your bones weaker than before. Studies show that alcohol and smoking rob calcium from the body as well.
As we bundle up and prepare for another round of Ice Capades this winter, remember that by consuming the right foods and avoiding some others, we can all build and maintain stronger bones through calcium and Vitamins D and K. So if you slip and fall, you will only hurt your pride, not your bones!

For more information on calcium-rich foods, check out: Harvard Study