The Big 3 for Strong Bones

Want to protect yourself against osteoporosis? Make sure you get enough of three key ingredients, says endocrinologist Donald Barilla, M.D., of Lehigh Valley Hospital and Health Network:

#1: Calcium

It builds bone mass, especially important in the teens (when bonebuilding peaks) and after menopause (when osteoporosis risk rises). Women need 1,000 millligrams (mg) a day premenopause and 1,500 mg after; men need 1,000 mg a day before age 70 and 1,500 mg after.

Eat calcium-rich foods like dairy products and calcium-fortified cereal and juice. If you need a supplement to reach your target, choose easier-to-absorb calcium carbonate or calcium citrate.

#2: Vitamin D

The “sunshine vitamin” enhances calcium absorption, and the daily guidelines have just been raised. Barilla recommends 1,000 IU (international units) daily for all adults, ideally as vitamin D3 (cholecalciferol). “Most multivitamins contain only 400 IU,” he says. “Take an extra vitamin D supplement or spend 15 minutes in sunlight three times a week.”

#3: Weight-bearing exercise

Any on-your-feet exercise (like dancing or basketball) helps maintain strong bones. But Barilla says a 30- minute walk is the best weightbearing exercise for osteoporosis prevention. Lace up those shoes!

Want to Know More about osteoporosis or calcium in foods? Call 610-402-CARE or visit the National Osteoporosis Foundation. Click here for a sample Calcium-Rich Menu.

Published from Healthy You Magazine, January-February 2008

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