WAYS TO STOP BONE LOSS AFTER AGE 50

WAYS TO STOP BONE LOSS AFTER AGE 50

from the article "7 Ways to Stop Bone Loss After Age 50"
By Carole Jacobs, Special to Lifescript
Published March 13, 2011
Reviewed By Edward C. Geehr, M.D.

Were you a wild child – drinking, smoking and eating badly in your younger years? If so, you might be at risk for osteoporosis. Here’s how to prevent additional bone loss in 7 simple steps…

The excesses of youth – smoking, drinking and starving yourself skinny – are now showing up as bone loss and osteoporosis in women.

About 8 million women in the U.S. have osteoporosis, and 30 million more may get the disease, which can cause bones to break with something as harmless as a sneeze, according to the National Osteoporosis Foundation (NOF).

But even if you’ve abused your body in the past, you still have time to save your bones with simple changes, like getting enough vitamin D, eating more fresh fruits and veggies and, yes, adding some weight if you’re too thin.

Read on for the latest studies and doctor-recommended tips.

1. Know where you stand

Not sure where you fall on the bone-strength scale? Head to your doctor’s office for a couple of helpful tests.

    - FRAX (Fracture Risk Assessment Tool).
    - Bone-density test - dual-energy X-ray absorptiometry         (DEXA) scan

2. Bone up with calcium

Your bones store up to 99% of the calcium your body needs for nearly every function, including blood clotting, muscle and nerve function. And women can lose up to 20% of their bone density during the 5-7 years following menopause because of a decrease in estrogen.

That’s why women over 50 should get about 1,200 milligrams of calcium daily, according to updated guidelines issued by the Institute of Medicine (IOM) in November 2010.

Your best sources for the mineral are low-fat and fat-free dairy products, such as milk, ice cream, cheese and yogurt, but calcium supplements can fill nutritional gaps, says Katherine Brooking, M.S., R.D., a New York-based dietitian.

“Just don’t overdo it," Cosman adds.

Too much calcium – more than 2,500 mg for adults 19-50, or more than 2,000 mg if you’re over 51 – can cause constipation and kidney stones, and it could interfere with the body’s ability to absorb other essential minerals such as iron and zinc, according to the Office of Dietary Supplements of the National Institutes of Health.

3. Get more vitamin D

“Without enough vitamin D, [women] could lose up to 4% of their skeletal mass per year,” says Michael F. Holick, Ph.D., M.D., professor of medicine at Boston University Medical Center, who discovered calcitriol (vitamin D3), the hormonally active form of the vitamin. He’s also the author of The Vitamin D Solution (Penguin).

That’s why increasing vitamin D intake is essential. It helps maintain normal calcium levels in the bones and aids in its absorption.

You can get D from leafy greens and fortified dairy products, but the major source is sunlight, which triggers production of the vitamin in your skin.

But you’ll probably need a vitamin D supplement if you live in a cloudy climate, use sunscreen religiously and/or have dark skin, Holick says.

4. Eat your veggies

Milk and vitamin D aren’t the only ways to build strong bones. Fruits and vegetables also have high levels of nutrients essential for skeletal health, including magnesium, potassium, vitamin C, vitamin K and several B vitamins, according to a large 2009 study conducted by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.

Five servings of fruits and veggies a day is all you need, according to a 2005 landmark study at the Clinical Research and Regional Bone Centers at Helen Hayes Hospital in West Haverstraw, N.Y. Calcium-rich produce includes broccoli (180 mg/cup), cooked spinach (240 mg/cup), arugula (125 mg/cup), orange juice (300 mg/cup), kiwi (50 mg/cup) and dry figs (300 mg/cup).

5. Kick butts

Here’s another reason to quit smoking: It’s a leading cause of bone loss and fractures in women older than 40, according to a three-year study conducted on 4,332 women at Universidade Federal de São Paulo in Brazil and published in 2010.

“Nicotine seems to have toxic effects on bone-forming cells and lowers estrogen levels, which in turn reduces bone density and leads to an earlier menopause,” Cosman says.

Cigarette smoking may increase spontaneous bone loss in women not taking estrogen, according to a two-year study on 270 postmenopausal women conducted at the Center for Clinical and Basic Research in Denmark.

6. Drink moderately

If you drank heavily during your adolescent and teenage years – the critical bone-building time – you may have irreversible skeletal damage and a greater risk of future fractures and osteoporosis, according to a 2010 Loyola University Study on rats.

Moderate drinking may affect estrogen concentrations or suppress bone breakdown to release minerals used in the rest of the body, researchers theorize.

So go ahead and enjoy just one glass of wine with dinner, Cosman says.

7. You really can be too thin

Here’s a good excuse to hang on to those love handles: A little extra padding protects your bones.

A low body weight often goes hand in hand with low bone mass and increased fracture risk, according to a 2006 Rutgers University Study. And those extra pounds may even protect you from fractures if you take a tumble.

Trying to lose weight? A 10% weight loss results in up to 2% bone loss, the Rutgers researchers say.

Weight protects you in several ways, the study shows. First, just carrying around an extra load has a weight-bearing benefit. Also, fat is associated with bone-building hormones, such as estrogen. And when you lose weight, circulating estrogen decreases.

MY THOUGHTS

i should start learning to like milk.  i have no problem with veggies and getting enough sun.  but milk has never been a favorite.  much less a habit.

25 Burning Health Questions

25 Burning Health Questions
We Take You Right to the Bottom Line
O, The Oprah Magazine  |  August 06, 2008



Is my microwave emitting death rays? Is bird flu still a threat? I do yoga, but should I also be lifting weights? You don't need to waste another second wondering and worrying. We've got the definitive answers right here.

1. Could my cell phone kill me?

It seems unlikely. But if you use your mobile phone a lot, consider getting an earpiece or putting your caller on speaker so you can hold the phone away from your head. The biggest study yet, in which Danish researchers tracked 420,000 cell phone users for up to 21 years, found no cancer risk, but much of the data was collected when cell phones were more of a novelty than a primary form of communication. In a smaller recent Israeli study of 1,726 people, heavy cell phone use raised the risk for salivary gland tumors 50 percent on the side on which the subjects usually held the phone (though the risk overall is still vanishingly small). The biggest threat, however, has nothing to do with cancer: Driving while talking on a cell phone puts you in the same league as a drunk driver. You're four to five times more likely to have an accident.

2. Will vitamin D save my life? Should I really be taking four times the recommended daily dose?

A growing body of evidence strongly suggests that vitamin D in high doses not only helps keep bones strong but also reduces the risk of colon, ovarian, and breast cancers, and diseases such as diabetes and multiple sclerosis. And many of us don't get enough because of a lack of exposure to sunlight (the sun triggers D's production in the skin) or diets that omit good sources (fatty fish such as salmon, mackerel, and tuna, and fortified milk and cereal). While the official daily dose for people age 51 to 70 is 400 IUs, most experts agree that they should aim for 800 to 1,000 IUs of supplemental D a day. But if you're under 50 and you consume the recommended 200 IUs (the equivalent of two glasses of milk daily) and get 10 to 15 minutes of sun exposure—without sunscreen—a day, a 400 IU supplement should do you fine.

3. Is it okay to cleanse your body by fasting from time to time?
As long as you are in good health, a brief liquid fast or cleanse is fine. But don't expect wonders—other than a sense of personal accomplishment, perhaps: Any physiologist will tell you that properly functioning lungs, liver, kidneys, and intestines do a fantastic job of keeping your body free of impurities without the help of fasting. If you do pursue a fast, always make sure to drink enough fluids to avoid dehydration.

4. Can I trust my tap water?
Sure. Unless you're on a private well, tap water comes from municipal treatment plants that are carefully monitored and better regulated than bottled water. (Some popular brands like Aquafina and Dasani are just that: tap water.) Very strict federal rules now require extensive filtering of the water supply, but minuscule amounts of chemicals and pharmaceuticals may still turn up. If you want to ensure you're drinking the purest water possible, consider adding a filter to your tap. For information on filters, go to NRDC.org/waterfilters.

5. Is my microwave giving me cancer?
No. Microwaving doesn't alter food in any way that could make you sick. All a microwave does is spur the water molecules in your food to move, and the friction of those molecules heats up your meal. The ovens do generate a tiny magnetic field, but there's very little evidence that such a field poses a problem for humans. What's more, there's an easy way to avoid any potential harm—step back when the oven is on.

6. How long am I contagious when I have the flu or a cold?
As long as you have symptoms. Your ability to spread these viruses remains until the last sniffle, says Bill Schaffner, MD, a physician and infectious disease expert at Vanderbilt Medical Center in Nashville. And you're contagious 24 hours before you first show symptoms.

7. Is it true that 48 hours after starting antibiotics I can't infect someone else?

Yes, in most cases, and provided you really had a bacterial infection, like strep throat, and not a viral one—against which antibiotics are useless, says Schaffner. But the bug may come back if you quit the drugs early; also, if you fail to complete the full prescription, the leftover bacteria could develop antibiotic resistance and the drugs might not work next time.

8. Is bird flu still a danger?

Yes. As of this writing, influenza A virus subtype H5N1—bird flu—has not made an appearance in the United States. But it still lurks in many parts of the world, particularly Asia and parts of Africa. What makes the virus so scary is its deadliness—it kills 50 to 80 percent of the people it infects. Currently, the virus is primarily passed from an infected bird to a human. "You're not going to get it because you're on the plane with someone who has it," says Richard V. Lee, MD, a physician and infectious disease expert at the State University of New York at Buffalo. Nor does cooked chicken pose a risk, since heat kills the virus. But influenza viruses can evolve rapidly, and despite some promising vaccine developments, if the H5N1 virus develops an ability to spread rapidly between people anytime soon, it could spell disaster.

9. How often do I really need to have my teeth professionally cleaned?

The answer depends on your habits at home, says periodontist Sally Cram, consumer adviser for the American Dental Association. Studies show it takes about three months for bacteria to take hold in the gums. Daily flossers who brush twice a day can get by with twice a year professional cleanings, but those who let things slide or have prior gum disease may need visits every two or three months. Diabetes, autoimmune diseases, and medications like antidepressants that dry out your mouth can also speed bacterial buildup and create a need for more cleanings, says Cram.

10. Do the plastic bags from my dry cleaner contain toxic chemicals?

The plastic bag isn't dangerous, but the chemical residues it traps in your clothing might be, says Sarah Janssen, MD, an expert with the Natural Resources Defense Council, an environmental advocacy group. That smell your dry-cleaned clothes give off is perchloroethylene (perc), a chemical the state of California classifies as a potential carcinogen. Reduce your exposure by removing the bag and hanging the clothes outside—or in your bathroom with the window open or the fan on—to air. Don't leave bagged clothes in a hot car: The heat accelerates perc's release, and could make the air in your car toxic, says Janssen.

11. Are the new birth control pills that eliminate your periods really safe?

Yes. There's no evidence that suppressing your period is dangerous. The periods you get on the regular Pill aren't real anyway, because the hormones prevent your uterus from building up the thick lining that's normally shed during menstruation. One reason the Pill's inventors included the off week was to mimic the normal menstrual cycle in the hope that the Pope might bless the Pill. Needless to say, he didn't.

12. Will staring at a computer all day make me blind?

No. A marathon computer session is like a long hike. "If you walk long enough, your legs will be tired, but that doesn't mean you've permanently damaged them," says ophthalmologist John C. Hagan III, MD, a spokesperson for the American Academy of Ophthalmology. Focusing on a computer screen—a fixed distance—will leave your eye muscles tired and stiff, he says, plus you tend to blink less. The antidote: Look up from the computer screen every so often and focus on something 20 or more feet away, then blink briskly four or five times.

13. Can diet soda kill me?

If you mean, could it give you cancer, the answer is probably not. Diabetes? Unlikely. Osteoporosis? Maybe. And it seems possible that the drinks are related to weight gain. Recent research suggests that having several diet drinks a day can weaken bones and is linked to weight gain, though the causes are very murky. Respected nutritionist Marion Nestle, PhD, author of What to Eat and Food Politics, has this to say: "I so prefer real sugar. The other sweeteners are all chemical and all artificial, and I'm not aware of much real evidence that they help people cut calories." A study published this year indicates just the opposite: In rodents, at least, there's evidence that the substitutes interfere with the body's ability to register how many calories it's taking in—which could lead to overeating.

14. Flu shots—should I or shouldn't I?

Yes, absolutely. Although the CDC does not say everyone needs a flu shot, it does recommend them for enough people (due to health risks, age-related concerns, and other factors) that about 82 percent of the total U.S. population qualifies. Even if you don't, you'd be best off getting in line. According to flu expert Trish Perl, MD, a professor of medicine at Johns Hopkins University, "it usually prevents you from catching the flu, but even if you do get sick, your symptoms won't be as severe." More important, it prevents you from spreading the flu to others who might be at risk for developing a fatal case. (About 25 percent of people who have the flu don't even realize it.)

15. Is there any surefire way to stave off Alzheimer's disease?

Sadly, no. The closest scientists have come was a vaccine against synapse-destroying beta-amyloid deposits, a hallmark of the disease. But human trials were stopped abruptly a few years ago when some volunteers developed severe brain inflammation. Still, studies suggest that you can take steps to help your brain—from staying intellectually, socially, and physically active (exercise raises levels of a brain chemical called BDNF that encourages the growth of new brain cells) to eating more fruit, veggies, and salmon.

16. I have to stop eating tuna, swordfish, and salmon, right?

Swordfish, yes. But for most other fish, the benefits of wise consumption outweigh the risks, according to a landmark study in the Journal of the American Medical Association. Swordfish contains high levels of mercury; canned albacore (white) tuna has more mercury than canned light tuna, which is why the Environmental Protection Agency recommends that women of childbearing age eat no more than six ounces of albacore per week. Though salmon does not pose a mercury risk, it may have PCBs (industrial compounds). Limit servings of farmed salmon to one a month; enjoy wild-caught four or more times a month. To learn which seafood is lowest in contaminants and isn't overfished, visit OceansAlive.org.

17. When should I see a doctor about...

...a backache?

See a physician immediately if the back pain keeps you from sleeping; you also have numbness in your leg, foot, groin, or rectal area; you also have fever, chills, nausea, vomiting, stomachache, weakness, or sweating; you've also lost control of urination or bowel movements; you've been in a car crash or other accident; you have a history of cancer. Otherwise, try over-the-counter pain relievers, alternating heating pads with ice packs, and a day or two of rest followed by gentle exercise for two to three weeks before making an appointment.

...heartburn?

You'll want to call after two weeks of a burning sensation in the middle of your chest or abdomen—or sooner if you have other signs of gastroesophageal reflux disease such as a dry cough or trouble swallowing despite using an over-the-counter antacid or reflux medicine.

...a fever?

Go to the emergency room if you also experience stomach pain, nausea, or vomiting (it could be appendicitis); severe headache, neck stiffness, drowsiness, vomiting, and light sensitivity (possibly meningitis); you feel faint and confused after spending time outdoors in hot weather (signs of heatstroke). Call your doctor right away if you have one or more of the following: a fever above 103 degrees; bloody diarrhea; a red rash or red streaks on your arm or leg; an earache; painful urination; sore throat; muscle and joint pain; back pain. If two days of an over-the-counter fever reducer (like aspirin or ibuprofen) doesn't bring down your temperature—or if you're also vomiting—it's time for professional help. Call in two weeks if you have a persistent low-grade (101 degrees or less) fever that doesn't go away.

...a sore throat?

See a doctor immediately if you have one or more of the following: a fever of 101 degrees or higher; dehydration; difficulty swallowing or breathing; tender or swollen lymph glands in your neck; pus in the back of your throat; a red rash that feels rough, with increased redness in the skin folds; a persistent cough. Call after three days if you also have body aches, headache, cough, or runny nose.

...abdominal pain, diarrhea, vomiting?

You'll need emergency treatment if you have one or more of the following: a fever above 102 degrees; tender abdomen; bloody diarrhea or black stools; sudden sharp pain that starts under your ribs and moves to your groin; backache; bloating and severe cramping; or you're pregnant and have abdominal or pelvic pain or vaginal bleeding. Call your physician right away if you're in constant pain and have vaginal discharge or a burning feeling when you urinate; traveler's diarrhea that doesn't respond to over-the-counter medicines; or are taking a new medicine that seems to be causing diarrhea.

...muscle and joint pain?
Get your internist or general practitioner on the phone immediately if you have a fever; red or swollen skin over the muscle; severe pain that has no obvious cause; a tick bite or rash; or if you recently started a new prescription or changed doses of a drug you've been taking. Otherwise, give rest and pain relievers three days to work before making a call.

18. Is liposuction worth it?

Yes—but only to resculpt stubborn bulges after weight loss. It won't get rid of cellulite, and it's a bust for keeping you slim: In one study from the University of Texas Southwestern Medical Center, 43 percent of people who'd had lipo put the fat back on, mostly because they didn't adopt a healthy diet or exercise.

19. What's a sure way to stay cancer-free?

There isn't one. The ugly truth is, some people who do everything right get cancer anyway. Still, bad habits worsen your odds. Tobacco use causes about one in three cancers overall, and diet, inactivity, and obesity contribute to another third of cases, says Peter Greenwald, MD, PhD, director of the division of cancer prevention at the National Cancer Institute.

20. Do I really need to lift weights? Isn't yoga enough?

Yoga can build muscle, exercise physiologists say, as long as your muscles burn a little; poses like downward dog require you to lift and shift your own body weight. It's less clear whether yoga can build or maintain bone density—a benefit weight lifting confers—simply because it hasn't been studied. If your current yoga sessions don't feel challenging, or if your bones are thinning, consider adding strength training to the weight-bearing exercise (walking, for example) that you're already doing for your bones. (You are already doing it, right?)

21. Do self-tanners cause cancer?

Nope. The faux glow is delivered by dihydroxyacetone (DHA), which only interacts with dead surface cells on the skin to create a color change that simulates a tan for five to seven days. However: "Although self-tanners do not cause cancer, they generally don't give any protection against UVB or UVA, so it's still important to use sunscreen to prevent aging, sun damage, and skin cancer," says Oanh Lauring, MD, a dermatologist at Mercy Medical Center in Baltimore.

22. Skip exercise when I have a cold, right?
Not necessarily. "If the symptoms are above the neck, like a runny or stuffy nose, sneezing, or sore throat, exercising should pose little or no risk," says Cedric X. Bryant, PhD, chief science officer for the American Council on Exercise in San Diego. "In fact, mild to moderate exercise has been shown to help boost immune system function." But if your symptoms include body aches, chest congestion or tightness, and a hacking cough, workouts should be postponed.

23. Shouldn't everyone get the shingles vaccine?
Not yet. "The vaccine has been studied only in relatively healthy people over age 60," says Stephen K. Tyring, MD, PhD, clinical professor of dermatology at the University of Texas Medical School at Houston. "There's no problem with healthy people under 60 receiving the vaccine, but insurance companies won't pay for the shot, which usually runs at least $150." People with weak immunity—those with cancer or HIV—should avoid this vaccine. A recent study Tyring co-authored suggests that if a blood relative has had shingles, you could be at higher risk and may want to consider the vaccine.

24. Is it true that aluminum-based antiperspirants are dangerous?
There's no evidence, according to the National Cancer Institute, though you wouldn't know it from the persistent Internet and e-mail rumors. Aluminum-based compounds such as those in antiperspirants can be absorbed by the skin and may behave like cancer-promoting estrogen in the body. But no one can say whether antiperspirants lead to a buildup of aluminum in breast tissue, or if that would trigger the breast cell changes that may lead to cancer. Aluminum-free alternatives are out there, though their effectiveness is questionable.

25. What's the best superfood?
Sorry; there isn't one. Forget the latest news on supposedly magical treats like blueberries, chocolate, emu meat, or red wine. Researchers often get their amazing results by isolating a substance in the food and then injecting it into cells in a petri dish or administering amounts to rats that far exceed what you could realistically get in your diet. Yes, these foods are healthy—but only as part of an overall sound diet. Don't let that news dismay you; it should be freeing. You don't have to track the latest food craze—just eat right and in sensible portions. Phew; that sure makes things easier.

MY THOUGHTS

i've had the shingles.  had to stay indoors for a week. not bad.  but the medicines i had to take  burned a hole in my wallet. and my doctor said, it can happen again! (hope not). no shots here available.  it's a relief however, that my microwave and my cellphone CAN'T kill me. i'm not married to my cellphone but i have such an intimate relationship with my microwave.  can't live without it.  but if i wan't to live longer and be at the 18the bday of my nieces and weddings of my nephews, i need more sunlight.  that's the downside of living where i live.  i hardly ever see the sun. i'm such a late sleeper. by the time i wake up, the sun's out of my horizon.  and i don't like opening the windows because dust would come in. excuses! excuses!

Bone-Building Foods for Women

7 Best Bone-Building Foods
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010

Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…

1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.

All seeds are good magnesium sources, but pumpkin seeds outshine the rest.

Here are a few ways to eat seeds:

    * Measure a 1-ounce portion to take to work for an afternoon pick-me-up.

    * Sprinkle a tablespoon or two onto your mixed green salad.

    * Toss some with green beans or sautéed spinach.


2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.

Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.

So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.

Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.

3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral  important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.

One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.

Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.

4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.

Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.

Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.

Here are a few ways to sneak some extra greens in today:

    * Add lettuce to your sandwiches. Even iceberg has vitamin K.

    * Slip spinach leaves between layers of noodles in homemade lasagna.

    * Start your dinner with a salad of spinach or mixed greens.

    * Try dandelion greens or Swiss chard for dinner.

5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.

Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:

    * At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.

    * Top nachos with red beans.

    * Mix any canned bean into vegetable soups.

    * Add black beans or kidney beans to pasta salads.

    * Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.


6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.

In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.

The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)

7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.

Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.

Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.

More Dos and Don’ts for Strong Bones

Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.

Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.

Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.

Don’t smoke. The more you smoke, the greater your risk of a fracture.

Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.

Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.

Don’t drink too much. Alcohol can inhibit the formation of new bone cells.

Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.

Don’t smoke. The more you smoke, the greater your risk of a fracture.

Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.

Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.

MY THOUGHTS

love walnuts and oysters.  i'm okay with the seeds escept i find them cumbersome to eat.  the beans, well, it's something i can do without.  it's the leafy greens that i like but don't seem to fit into my lifestyle.  it's hard to put together and you cannot just munch on them while at work.  unlike the nuts.  very convenient.

Best Bone-Building Foods

7 Best Bone-Building Foods
Go Nuts With These Calcium-Rich Eats
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
Published October 01, 2010

Women start to lose bone mass in their 30s. But a good diet will lower the risk of a weak skeleton. Here are 7 foods that are great for your main frame. Plus, you can make up for diet deficiencies with supplements, but how much do you know about them? Test yourself with our quiz…

1. Seeds
Our skeleton is largely made of calcium, but other minerals play a key role too. In fact, 50% of the body’s magnesium resides in our bones. Low levels are linked to fragile bones and calcium loss, research shows.

All seeds are good magnesium sources, but pumpkin seeds outshine the rest.

Here are a few ways to eat seeds:

    * Measure a 1-ounce portion to take to work for an afternoon pick-me-up.

    * Sprinkle a tablespoon or two onto your mixed green salad.

    * Toss some with green beans or sautéed spinach.


2. Nuts
Bones aren’t hard and brittle; they’re living organs with live cells and fluids. Every day, bone cells break down and build up. That’s how they remain strong and heal after a break.

Walnuts – rich in alpha linolenic acid, an omega-3 fatty acid – decrease the rate of bone breakdown and keep bone formation constant, according to a 2007 Nutrition Journal study. Brazil nuts are also great sources of magnesium.

So grab a small handful for a snack or sprinkle a couple tablespoons into your oatmeal. Keep in mind that nuts are high-fat and high-calorie, so limit your daily serving to one ounce – about 1/4 cup.

Other foods with alpha linolenic acid include: flaxseed oil, ground flaxseeds, walnut oil, soybeans, soybean oil and canola oil.

3. Oysters
Long touted as an aphrodisiac, the oyster is our best source of zinc, a mineral  important in immune function, normal growth, taste, smell, wound healing and dozens of enzymatic reactions in the body.

One of those chemical reactions aids in the formation of bone collagen, the protein framework of bones that makes them somewhat flexible.

Enjoy oysters steamed, boiled, baked and in stews. A word caution about raw oysters: They may be contaminated with the bacteria vibrio, which can cause vomiting and diarrhea.

4. Leafy Greens
Make green your new favorite color. Your salads and steamed greens are packed with bone-building nutrients, particularly calcium, magnesium and vitamin K.

Vitamin K is critical in forming bone proteins and cuts calcium loss in urine. Too little of this fat-soluble vitamin increases risk of hip fractures, research shows.

Just one cup of raw or a half-cup of cooked greens provides several times the recommended intake of 90 micrograms per day.

Here are a few ways to sneak some extra greens in today:

    * Add lettuce to your sandwiches. Even iceberg has vitamin K.

    * Slip spinach leaves between layers of noodles in homemade lasagna.

    * Start your dinner with a salad of spinach or mixed greens.

    * Try dandelion greens or Swiss chard for dinner.

5. Beans
Have beans for supper tonight, especially pinto, black, white and kidney beans. You’ll get another good boost of magnesium and even some calcium. The U.S. Dietary Guidelines for Americans recommends at least 2-1/2 cups of beans and other legumes (peas, lentils) weekly.

Bean-eaters reduce their risk of cancer, heart disease and obesity. Problem is, most people don’t know what to do with them. Here are a few ideas:

    * At the beginning of the week, open and rinse a can of beans, and store them in your refrigerator. Each night, toss a heaping spoonful into your mixed green salad.

    * Top nachos with red beans.

    * Mix any canned bean into vegetable soups.

    * Add black beans or kidney beans to pasta salads.

    * Instead of coleslaw or potato salad, take a bean salad to your next potluck supper.


6. Fish
When it comes to bones, calcium is nothing without vitamin D, which we need so our bodies can absorb calcium. As with vitamin K, vitamin D deficiency also is linked to hip fracture.

In fact, 50% of women with osteoporosis who were hospitalized for hip fracture had signs of vitamin D deficiency, according to a scientific review by the American Medical Association.

The best fish? Salmon. A small serving of salmon – only 3-1/2 ounces – gives you 90% of the daily recommended amount of vitamin D. If you want a double-whammy of bone-building nutrients, don’t just look to fresh fish. Canned salmon provides vitamin D and calcium… as long as you eat the bones. (Don’t worry, they’re soft.)

7. Dairy
Many of us forget about milk once we outgrow crazy straws and strawberry powder, but bones don’t stop developing in our teens. We add bone mass even in our 20s, but only if we consume enough of the nutritional elements.

Once we reach menopause and begin to lose estrogen, our bones lose calcium more rapidly than at any other time in our lives. Here again, calcium and vitamin D can help delay the loss of bone mass.

Milk is a good source of vitamin D because it is fortified. Cheese, yogurt and ice cream generally aren’t; they contain little vitamin D. Drink nonfat or 1% milk; the others have high saturated fat and cholesterol content. Pour a nice cold glass and enjoy – with or without a cookie.

More Dos and Don’ts for Strong Bones

Do eat fruits and veggies. Higher consumption means greater bone mineral density. Researchers can’t say why, but fruits and vegetables are loaded with an array of nutrients that build strong bones.

Do exercise. Get at least 30 minutes of physical activity each day. Weight-bearing exercises like running, dancing and lifting weights stress your bones in a good way. This signals your body to make more bone cells.
Don’t drink too much. Alcohol can inhibit the formation of new bone cells.

Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.

Don’t smoke. The more you smoke, the greater your risk of a fracture.

Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.

Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.

Don’t drink too much. Alcohol can inhibit the formation of new bone cells.

Don’t drink cola. Regular cola drinkers have lower bone mineral density than women who rarely drink cola.

Don’t smoke. The more you smoke, the greater your risk of a fracture.

Don’t worry about caffeine – if you get enough calcium. Drink caffeine and you’ll lose more calcium in your urine 1-3 hours afterward. Drinking more than 2-3 cups of coffee per day is associated with bone loss in postmenopausal women when their calcium intake is inadequate.

Aim for 1,200 milligrams (mg) of calcium daily – the equivalent of four cups of milk or yogurt – if you’ve hit menopause. Otherwise, 1,000 mg should do.

MY THOUGHTS

love walnuts and oysters.  i'm okay with the seeds escept i find tghem cumbersome to eat.  the beans, well, it's something i can do without.  it's the leafy greens that i like but don't seem to fit into my lifestyle.  it's hard to put together and you cannot just munch on them while at work.  unlike the nuts.  very convenient.