According to the 2004 Surgeon General Report, each year an estimated 1.5 million individuals suffer a bone disease related fracture. By 2020, roughly 14 million individuals over the age of 50 are expected to have osteoporosis.
Keep your bones strong with physical activity and adequate calcium and vitamin D intake.
All types of physical activity can contribute to bone health. Impact, strength, and balance training are particular helpful in building and maintaining bone mass throughout your life.
Make sure you’re getting the Dietary Reference Intake of calcium for your age and gender. Calcium recommendations are:
- Age 19-50yrs 800 mg per a day
- Age 51-70 yrs 1,000 mg per a day
- Age 19-50 yrs 800 mg per a day
- Age 51-70 yrs 800 mg per a day
(800mg/d translates to approximately three 8 oz glasses of low-fat milk each day, in addition to the calcium from the rest of a normal diet.)
Vitamin D enables calcium absorption in your body, so it’s essential for bone health! Very few foods in nature contain vitamin D. However, many foods are fortified with Vitamin D, so look for “Vitamin D fortified” on milk, orange juice, and other products like yogurt or cereal. The other good news about Vitamin D, is that you can get it from the sun! According to the National Institutes of Health getting 10-30 minutes, 2-3 times per week of sun exposure on the hands, face, and arms can contribute to getting adequate vitamin D.
Vitamin D recommendations for males and females are:
- 600 International Units (IU) of Vitamin D per a day. Vitamin D fortified milk has about 125 IU of Vitamin D per a 8 oz glass.
For more information on what to do for bone health click any of the following links: