Diet and Disease Prevention Part 7

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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

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Author: cs

Carolyn Stone has been working in consumer health publishing and women’s interest publishing for more than 20 years. She is the author of more than 100 guides designed to help readers transform their lives through easy action steps. In her spare time, she cares for her increasingly large family, and is actively involved in fostering children and pets.