Diet and Disease Prevention Part 7
Prevent Osteopenia and osteoporosis
Continued from Part 6
The following recommendations are a summary of the major research that has been carried out on what you can do to prevent osteopenia and osteoporosis.
• Consume 1,200 to 1,500 mg of calcium each day in the form of loawfat dairy, plus natural sources of calcium such as spinach and sardines.
• Take calcium supplements if the amount of calcium in your diet is low. Not all forms of calcium are absorbed well by the body, and you will also require Vitamin D and magnesium, and Vitamin C to help with absorption. Calcium citrate is the best ratio of absorption to cost and ease of finding the supplement on store shelves.
• Get an adequate amount of vitamin D (400 to 800 IU per day).
• Limit sodium consumption to 2,400 mg per day, no more than 1,500 mg if you also have concerns over high blood pressure.
• Follow a dietary pattern that emphasizes fruits, vegetables, and whole grains.
In Diet and Disease Prevention Part 8, learn more about diet and how to prevent osteoporosis
