Green Mountain at Fox Run
So you've been trying to eat healthy for some time now. And getting enough calcium is something you know you should do. After all, women run four times the risk men do for osteoporosis, a disease that can set you up for brittle, broken bones later in life. And currently, over 20 million of us suffer from the problem. So how are you doing in getting what you need?
If you're like most women, you're still falling short on this critical nutrient. Studies show on average American women get only about half the recommended amount. We're supposed to be getting 1000 to 1200 milligrams (mg) a day; we average around 600 mg.
And that's why, in survey results, nearly 98% of the nation's leading nutrition experts rank calcium intake as one of the top health issues for women today. But that's not the whole story. Moving your body regularly is also critical. So here's some easy-to-follow advice to help put you solidly on the path to healthy bones and feeling great throughout life.
Eat what you like. Remember, the #1 reason people choose the foods they do is taste. If it doesn't taste good, they won't eat it regularly. So to consistently get enough calcium, look for sources that you enjoy. Have at least three servings of dairy foods every day, fat-free or 1% milk or yogurt, regular and reduced fat cheeses (as long as they're tasty), soups made with milk, puddings made with milk, even ice cream on occasion. Why dairy foods? Because they are not only great sources of calcium, dairy foods also contain lactose, which helps you absorb calcium better. Plus, milk is fortified with vitamin D, another nutrient important for healthy bones. Other excellent non-dairy sources of calcium are fortified orange or grapefruit juice, and fortified ready-to-eat cereal (check the label to find the calcium fortified varieties and how much they contain).
Expand your taste horizons. Okay, we can't avoid it. We all should eat more vegetables, especially the dark-green leafy ones like spinach, kale, turnip greens. Not for calcium, however. Instead, it's the vitamin K in dark-green leafies that may be key. A study at the USDA Nutrition Research Center on Aging showed that women who ate more dark-green leafy vegetables had fewer hip fractures than those who consumed less of these foods.
Stop yo-yo dieting. The more you yo-yo diet, the more bone you may lose. So eat well and regularly. Enjoy a mix of grains/starchy vegetables, protein foods and fruits &/or vegetables at most meals, and don't go too long between meals to avoid getting overly hungry.
Get active. Getting enough calcium into your body is the first step. The next is getting it into your bones. And that means physical activity. What kind? While you may have heard that weight-bearing exercise is key, maybe it's reassuring to reinforce that there are more choices here than lifting weights. Just walking regularly helps your body lay down calcium in bones, thereby helping to preserve or increase bone density. And that makes for stronger bones. What's more, regular physical activity improves muscle strength, balance, coordination and flexibility, all of which can help prevent falls and fractures.
