When it comes to keeping your body healthy, your bones probably aren’t the first things you think of. But bone health is important—especially as you age. Osteoporosis, a condition that weakens bones and increases the likelihood of breaks, affects 10 million adults, and another 34 million are at risk. About half of women over age 50 and one in four men will break a bone due to the disease. Try these quick tips for healthier bones from The Doctors 5-Minute Health Fixes, by the stars of the hit TV show, The Doctors.
Wash down salty foods with milk. Sodium contributes to the depletion of bone-strengthening calcium. Make sure you have an extra glass of lowfat milk when you’re eating salty foods—or better yet, lower the sodium in your diet to keep your bones at their best.
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Quit counting calories. Women who are over age 65 are better off staying at their current weight rather than losing weight, especially when it comes to their bones. Older women who lose weight can double their risk of hip fracture. If you still want to lose, make sure you’re getting the recommended amount of calcium and vitamin D (which helps your body metabolize calcium) for women your age: 1,200 mg of calcium and 800-1,000 IUs of vitamin D every day for women over age 50 (women under 50need 1,000mg of calcium and 400-800 IUs of vitamin D).
Whip up a spinach salad. Studies suggest that vitamin K works to keep calcium from leaching out of bones. Leafy greens like spinach and kale, as well as Brussels sprouts and broccoli are good sources.