Nutrition for Strong Bones

Calcium

• Calcium is one of the most important nutrients for building and maintaining strong bones. It is also vital to prevent bone loss and Osteoporosis.
• Dietary recommendations for adults 50 years and under is 1000mg daily and those over 50 is 1200mg daily.
• Excess calcium is thought to be linked to Prostate cancer. Avoid excessive calcium containing antacids. Good nutrition is always better than pills!

Vitamin D Sources

• Good Sources of Vitamin D are fortified milk, fish, eggs cheese, yogurt, etc.
• Some experts recommend 1000 Units of Vitamin D daily as a supplement.

Vitamin D—the Sunlight Vitamin

• Vitamin D can be obtained by twice weekly exposure of unfiltered sunlight to back, arms, legs for 5 - 30 minutes between 10:00 AM and 3:00 PM without sunscreen.
• Excessive Sunlight can also cause sun damage and skin cancers.
• Daily Weight Bearing exercise such as walking is the best medicine.