ARTICLES ON HEALTH
National Osteoporosis Month
Jeffrey Sloan, MD
Family & Emergency Medicine, Blue Cross/Blue Shield Certified
According to the National Osteoporosis Foundation, one in two women and up to one in four men over the age of 50 will break a bone due to osteoporosis. Over time, your bones can be-come weakened as a result of genetic factors, poor nutrition, physical inactivity and hormone loss. While you can’t control all of these factors, you can take steps to improve your bone health at any age.
Understand your risk. Talk with a physician, like Dr. Sloan, about bone density testing, which can provide information about your fracture risk.
Get moving. Weight-bearing activities, such as walking, help build strong bones. Aim for 30 minutes of activity each day, which will improve your overall health and weight.
Don’t smoke and limit alcohol. Smoking and heavy alcohol use decreases bone mass and in-creases your fracture risk.
Try bone boosting medications. Talk to your doctor about medications that can slow bone loss and increase overall strength.
Stone County Hospital has a Dexascan bone density scanner and also offers Reclast Thera-pies. Call 601.928.6700 to schedule your consultation. Your bones will thank you!
Eating for Bone Health
Since calcium is not produced in the body, it must be absorbed through the foods we eat, which is why good nutrition gives your body the nutrients it needs to rebuild new bone. Make sure your diet includes these items:
Calcium: Adults 19 to 50 should aim for 1,000 milligrams a day. Adults over 50 should increase their intake to 1,200 milligrams a day. Good sources of calcium include dairy products like milk and cheese, green vegetables, nuts and calcium-fortified foods.
Vitamin D: This vitamin helps the body absorb calcium. Your body creates vitamin D through sun exposure. Ten minutes of sun a day is all you need to help calcium absorb into your bones. Foods like salmon or tuna, liver, eggs and fortified foods also are good sources of vitamin D.
Other Vitamins and Minerals: Vitamin A and K, along with zinc, magnesium and phosphorous, also help in bone formation. These can be found in foods like carrots, sweet potatoes, almonds, dark chocolate and certain types of seafood.