Got Healthy Bones?
When you think about what you need for strong, healthy bones, the first thing that probably comes to mind is dairy foods, which are one of the richest sources of calcium. However, drinking milk isn’t the only way to help meet your daily calcium needs and other factors are also important for maintaining healthy bones. So bone up on the facts.
What makes up bones?
While approximately 80 to 90 percent of our bone mineral content is made up of calcium and phosphorus, a number of other dietary components are important for normal bone metabolism. They include protein, magnesium, zinc, copper, iron, fluoride, and vitamins D, A, C, and K - so make sure you get enough. Our Rexall™ Brand multivitamins can help to make sure your bones are getting as much as they need.
What factors can affect bone health?
Many things can affect your bone health and your risk of osteoporosis, a disease marked by low bone mass that increases the risk of fractures. Dietary factors and how well you body absorbs nutrients from food can impact on your bones. For example, your body may have trouble absorbing enough calcium from your diet. Weight-bearing exercise, such as walking and weight-training can help preserve and increase your bone mass.
Can some medications affect my bones?
Yes. For example, if you’re taking corticosteroids (i.e., prednisone), they can decrease bone density. Some medications, such as anti-epileptics (e.g., phenobarbitol) and anti-ulcer medications (e.g., H-2 receptor antagonists) can deplete calcium stores, also weakening bones. Talk to your Rexall™ family pharmacist about our Replenish & Renew Nutrient Depletion Program.
Is dairy the best source of calcium?
Not necessarily. It’s a good source of calcium, but it’s not as easy for the body to absorb from dairy foods as it is from some other foods - even if they don’t contain as much. Some of the most readily available sources of dietary calcium include calcium-set tofu, some green vegetables (e.g., broccoli, kale, and bok choy), nuts, and small canned fish with soft bones (e.g., salmon, sardines).
What 3 things should you know about calcium?
- Your body can only absorb 500 mg at a time - supplements usually come in that dose.
- Vitamin D helps the absorption of calcium from the stomach.
- Different forms of calcium supplements are available (i.e., calcium carbonate, calcium citrate), so check with your Rexall™ family pharmacist to find out which kind is best for you.
Is it ever too late to strengthen our bones?
Not really. While peak bone mass is established by about age 30, we can continue to top-up our bone mass reserve. That’s because bone breaks down and repairs itself about every 100 days or so. So keep eating healthy and keep moving for your bones.
Nutrient Needs
Calcium You need 1000 mg of elemental calcium daily if you’re between ages 19-50, and 1,500 mg once you’re over 50.
Vitamin D You need 400 international units (IUs) of vitamin D3 per day if you’re between ages 19-50, including pregnant or lactating women. Adults over 50 need 800 IUs per day.
Source: Osteoporosis Canada
