There's been some media talk of calcium
lately, and essentially down playing it's role with respect to bone health. In
fact, calcium and good nutrition are very important for bone health and osteoporosis
prevention. Take it from me, someone who has researched this topic to death
because I actually have weak bones, and not from diet mind you, but rather a
myriad of genetic factors coming from both sides of my family. Believe it or
not, here in Canada, fractures from osteoporosis are more common than heart
attack, stroke and breast cancer combined. According to Osteoporosis Canada, at
least one in three women and one in five men will suffer from an osteoporotic
fracture during their lifetime, and twenty-eight per cent of women and
thirty-seven per cent of men who suffer a hip fracture will die within the
following year. Needless to say, bone health is a big deal. So when it comes to
keeping bones healthy, there are several things you should eat more and less
of.
Make no bones about it, calcium is
essential. The best dietary sources of calcium include milk and fortified milk
alternatives such as soy and almond milks, cheese, yogurt, and canned fish with
bones such as salmon or sardines. Calcium can also be found in plant foods like
turnip greens, bok choy, kale, broccoli, white beans, almonds and tofu,
although these sources generally aren't as well absorbed as their counterparts
from animal sources. If you don't get enough calcium through your diet, it is a
good idea to discuss a supplement with your doctor. It's important not to
self-diagnose yourself, as many of us do, as taking supplemental calcium can
have some side effects and risks (too high calcium intakes have been linked
with both heart disease and prostate cancer). How much calcium do we all need?
Children aged nine to eighteen have the highest need for calcium at 1300mg per
day. Children aged four to eight, and adults nineteen to seventy all need
1000mg/day (with the exception of females over fifty who need 1200mg). All
adults over seventy require 1200mg of calcium a day. Vitamin D is also another key nutrient, as it helps our intestines absorb calcium, among the other roles it plays. Fatty fish, like salmon, sardines, char and trout, fish liver oils, egg yolks, and mushrooms are the best dietary sources. With that being said, most of the vitamin D in our diet comes from fortified foods, like milk and milk products. Everyone aged one to seventy requires 600IU/day, and those over seventy require 800IU/day. As a side, unlike calcium, vitamin D content in foods doesn't have to be listed on nutrition facts tables. So if you are lucky enough to find it do note that the percent daily value (i.e. 100%) used for this nutrient is only 400IU, thus many of us are likely miscalculating the amount of vitamin D we receive from eating packaged foods.
Other nutrients that play a role in bone health include magnesium, and vitamins C and K. But bone
health isn't just about nutrients. It's also about healthy eating in general, like eating plenty of fruits and veggies. Lycopene rich foods such as watermelon, tomatoes, bell peppers and pink grapefruit have been shown to protect older individuals against lumbar, spine, and hip fractures. High levels of soft drinks, sodium, caffeine and protein have been linked to calcium loss, with the latter two not promoting losses unless there is an insufficient calcium intake to being with. Moderate alcohol consumption has been shown to increase bone density slightly, whereas heavy drinking or more than two drinks per day appears to weaken bones and increase a risk of falls. Having a healthy weight and being physically active are important as well. Weight bearing activities, like walking and strength training, are especially important for helping our body take the calcium we've consumed and place it into our bones.
As seen in The Telegram May 6, 2013
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