Senior Citizen's Guide to Cleveland 2016-17 Winter/Spring Edition - page 25

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Boomers Resource Guide
• Winter/Spring 2016-17
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According to the National
Institutes of Health, one of every
two women and one in every four
men over the age 50 are likely to
have an osteoporosis-related bone
fracture in their lifetime. Women
have the protection of estrogen
(until menopause), but men are
more vulnerable.
Most of us know that adequate
calcium is important to bone health,
but so is Vitamin D. Here are some
ways to increase your intake of both.
Calcium
Our calcium requirement varies
from 500 to 1300 milligrams each
day.
One cup of milk or yogurt
provides about 300 milligrams.
S ome g r e e n v e g e t a b l e s
(broccoli, bok choy, and collard
greens), almonds, and the bones in
canned salmon are good sources
of calcium.
Calcium-fortified foods like soy
beverage, cereals and orange juice
can meet our requirements. (Many
of these also add Vitamin D.)
Read product labels. The Daily
Value for calcium represents
1000 milligrams. When a product
provides 100% Daily Value, that’s
1000 milligrams. If it provides
30% DailyValue (like milk), that’s
300 milligrams.
Vitamin D
We need 400-800 IU of Vitamin
D every day. About 10 minutes
daily of safe exposure to the sun
helps your body make its own
Vitamin D.
Fluid milk is a source of added
Vitamin D, but cheese and yogurt
may not have Vitamin D added.
More Tips for Bone Health
Do s a f e we i gh t - b e a r i ng
exercises to help bones mobilize
the calcium. Walking is fine, but
swimming isn’t (although it is good
for the heart and waistline).
Keep alcohol to a minimum: one
serving a day for women, two for
men. And don’t smoke!
Supplement with calcium if
you can’t meet your needs with
food, but check with your doctor or
pharmacist first. Take no more than
500 milligrams at a time, and take
it with food for better absorption.
Preserve your bone health—add
calcium to your diet.
Brought to you by the Registered
Dietitians at Giant Eagle
®
and
Market District
®
Important Physician Advice Disclaimer: The content provided
by Giant Eagle
®
, including but not limited to, website, recipe
and health information is for educational purposes only. This
content is not intended as a substitute for professional medical
advice, diagnosis or treatment. Consult your physician for
professional guidance before changing or undertaking a new diet
program. Advance consultation with your physician is particularly
important if you are under the age of 18, pregnant, nursing or
have health problems.
Osteoporosis
Make No Bones About It
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