Eating a balanced diet that provides enough calcium and vitamin D to maintain bone health is an important step in preventing osteoporosis, a progressive thinning of the bones that eventually results in fractures and disability.  May is National Osteoporosis Awareness and Prevention Month.  Are you getting enough calcium and vitamin D in your daily diet?

The body needs 1000-1200mg calcium each day for maximal bone health.  This is the equivalent to 3 8-oz cups of milk, but I hardly know anyone that guzzles 24oz of moo-juice every single day.  Aim for 2 servings of dairy per day and pack your diet with other calcium boosters like nuts, seeds, beans, fruits, and veggies.  Choose either milk or yogurt over cheese and ice cream, which have less calcium and more calories and artery-clogging saturated fat than fat-free milk or yogurt.  Not into dairy?  Opt for fortified dairy alternatives, like soy, almond, or rice “milks” or calcium-fortified OJ.

Milk sold in the US is fortified with vitamin D, but the majority of our bodies’ needs is met by skin conversion from sunlight.  However, Americans are notoriously cooped-up inside and many do not get adequate sun exposure to meet vitamin D needs.  Best bet: take a 600mg calcium supplement with 400IU vitamin D daily as “bone health insurance.”  Look for calcium citrate or calcium carbonate as they are best absorbed by the body.  And always check with your doctor before taking any new vitamin, mineral, or other supplement.

Engaging in regular weight-bearing exercise such as plenty of daily walking, as well as strength training twice a week, not smoking, and limiting alcohol intake are additional bone-saving strategies.

If you have any questions for Caroline or would like to find more of her tips, visit her blog Mental Kitchen