| So you've been trying to eat healthy for some | | | | that women who ate more dark-green leafy |
| time now. And getting enough calcium is | | | | vegetables had fewer hip fractures than those |
| something you know you should do. After all, | | | | who consumed less of these foods. |
| women run four times the risk men do for | | | | Eat regularly. It's key to helping yourself eat well |
| osteoporosis, a disease that can set you up for | | | | consistently. Enjoy a mix of grains/starchy |
| brittle, broken bones later in life. And currently, | | | | vegetables, protein foods and fruits &/or |
| over 20 million of us suffer from the problem. So | | | | vegetables at most meals, and at snacks at which |
| how are you doing in getting what you need? | | | | you are particularly hungry. And don't go too long |
| If you're like most women, you're still falling short | | | | between meals. That way, you won't get too |
| on this critical nutrient. Studies show on average | | | | hungry, which can lead to overeating. You'll also |
| American women get only about half the | | | | find yourself less drawn to richer foods. With |
| recommended amount. We're supposed to be | | | | healthy eating you'll find it easier to stop yo-yo |
| getting 1000 to 1200 milligrams (mg) a day; we | | | | dieting; the more you yo-yo diet, the more bone |
| average around 600 mg. | | | | you may lose. |
| And that's why, in survey results released this | | | | Laying It Down |
| week, nearly 98% of the nation's leading nutrition | | | | Getting enough calcium into your body is the first |
| experts ranked calcium intake as one of the top | | | | step. The next is getting it into your bones. And |
| health issues for women today. | | | | that means physical activity. What kind? While you |
| But that's not the whole story. Moving your body | | | | may have heard that weight-bearing exercise is |
| regularly is also critical. So here's some | | | | key, maybe it's reassuring to reinforce that there |
| easy-to-follow advice that's been put to the test | | | | are more choices here than lifting weights. Just |
| over the years to help put you solidly on the path | | | | walking regularly helps your body lay down |
| to healthy bones and feeling great throughout life. | | | | calcium in bones, thereby helping to preserve or |
| How to Up Your Calcium Intake, and Keep It Up | | | | increase bone density. And that makes for |
| Eat what you like. Remember, the #1 reason | | | | stronger bones. What's more, regular physical |
| people choose the foods they do is taste. If it | | | | activity improves muscle strength, balance, |
| doesn't taste good, they won't eat it regularly. So | | | | coordination and flexibility, all of which can help |
| to consistently get enough calcium, look for | | | | prevent falls and fractures. |
| sources that you enjoy. Try to savor at least | | | | Already Have Osteoporosis? |
| three servings of dairy foods every day, fat-free | | | | How to reverse osteoporosis is the subject of |
| or 1% milk or yogurt, regular and reduced fat | | | | plenty of studies right now. Researchers believe |
| cheeses (as long as they're tasty), soups made | | | | getting plenty of calcium can help, along with |
| with milk, puddings made with milk, even ice | | | | plenty of weight-bearing activity. Here's a new |
| cream on occasion. Why dairy foods? Because | | | | type of activity that can be fun and effective: A |
| they are not only great sources of calcium, dairy | | | | pilot study at the University of California showed |
| foods also contain lactose, which helps you absorb | | | | that working with resistive balls (a form of |
| calcium better. Plus, milk is fortified with vitamin D, | | | | isometric exercise) just 10 minutes a day for two |
| another nutrient important for healthy bones. | | | | months helped women who had signs of |
| Other excellent non-dairy sources of calcium are | | | | osteoporosis significantly strengthen their bones. |
| fortified orange or grapefruit juice, and fortified | | | | Regular weight bearing exercise such as walking, |
| ready-to-eat cereal (check the label to find the | | | | biking, or resistance training will help you stay |
| calcium fortified varieties and how much they | | | | healthy for life! |
| contain). | | | | *Actually, while calcium-containing plant foods like |
| Expand your taste horizons. Okay, we can't avoid | | | | some vegetables, fruits and tofu can contribute |
| it. We have to advise you to eat more | | | | to calcium intake, you generally have to eat more |
| vegetables, especially the dark-green leafy ones | | | | than you would want to get enough, such as 7 |
| like spinach, kale, turnip greens. Not for calcium*, | | | | cups of broccoli to get the same amount of |
| however. Instead, it's the vitamin K in dark-green | | | | calcium in a cup of milk! Milk contains about 300 |
| leafies that may be key. A recent study at the | | | | mg calcium per cup; broccoli only about 45 mg. |
| USDA Nutrition Research Center on Aging showed | | | | |