October's Feature Nutritious Choices for a Healthy Skeleton this Halloween

Osteoporosis (brittle bones) is a concern for older adults. By age 50, one in every two women and one in every four men will have an osteoporosis-related bone fracture in their lifetime. According to Laurel Coleman, MD, if you have osteoporosis you are five times more likely to have a spine or hip fracture. A fracture like this can rob you of your independence. Having a bone density test will help diagnose osteoporosis if you are one of the 10 million Americans with the disease.

Making your home safe from falls, exercising, and good nutrition all play a role in keeping bones healthy. Two of the key nutrients you need adequate amounts of are calcium and Vitamin D. Below are some excellent food sources as well as some supplement information. All supplements should be discussed with your doctor.

Top 10 Calcium Rich Foods

Low fat yogurt Sardines (including bones) Ricotta cheese Swiss cheese Monterey Jack, Cheddar and Mozzarella cheeses

Non-fat dry milk Fresh cooked collard greens Milk Turnip greens Almonds

You need a total of about 1200-1500mg of calcium/day. A cup of milk provides about 300 mg. Caltrate 600 Plus Calcium Dietary Supplement with Vitamin D and Minerals and Citracal Calcium Citrate Ultradense are quality supplements according to consumerlab.com. Calcium supplements are best absorbed if taken in smaller doses spread out throughout the day, and should be taken with meals.

Calcium is useless without Vitamin D.

Vitamin D rich foods

• Cod liver oil
• Raw herring
• Salmon
• Margarine, milk, Swiss cheese, and sardines in oil also have vitamin D in smaller amounts

Exposing your face and arms to 20 minutes of sunshine daily will give you a days supply of vitamin D.

You need 400-800 IUs of Vitamin D daily. Most people in Maine do not get adequate amounts of Vitamin D, especially from November through April. A supplement is recommended. Solgar is a reputable brand name. www.consumerlab.com rates vitamins for their quality. Some of their information is free. Doses of Vitamin D greater than 800 IUs/day can be toxic.

Limiting salt, caffeine, and alcohol, avoiding excess amounts of meat, and eating plenty of fruits and vegetables has been shown to improve bone strength.

If you have a support group that would like to learn more about osteoporosis please call Senior Spectrum for information about their staff nutritionists. Matter of Balance is another program offered through Senior Spectrum that is available to help keep you safe from falls that can lead to fractures.

Sources: www.osteo.org
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Alison R. Fernald, RD, LD