Senior Citizen's Guide to Cleveland

30 www. BoomersResourceGuide .com 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 safe weight-bearing 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