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Dr. Bollmann Video
Bone Building Basics
With the gains in life expectancies worldwide creating a
swelling aging population, bone health is quickly becoming a major
public health issue. The lifetime risk for a woman to have an
osteoporotic fracture is 30-40% and men have a 13% risk. Low bone mass,
or osteopenia, places many aging adults at increased risk for
osteoporosis. One of the best ways for women to prevent osteoporosis is hormone replacement with bio-identical hormones.
The use of calcium, usually in combination with Vitamin D,
is widely recommended to reduce the risk of bone fracture in older
people. Researchers from the University Hospital Zurich (Switzerland)
reported that healthy men and women can benefit from calcium
supplementation as well. Their study, which followed 930 healthy men
and women (average age 61 years) for a period of 14 years in-total,
found that calcium supplementation (at 1200 mg elemental calcium per
day) reduced the risk of fracture by 72%.
Researchers from
Deakin University (Australia), assessed the long-term bone densities of
109 men (ages 50+) who had previously completed a two-year long study
in which they were given daily supplements of calcium and vitamin D3
(in the form of fortified milk). The team found that an average of
1.65% increase in bone mineral density persisted for up to 18 months
after the supplements were halted.
Tufts University
(Massachusetts, USA) researchers studied 213 men and 390 women, each
age 75+ years, for four years. The team found that an increased intake
of carotenoids, a type of plant antioxidant, was associated with some
level of protection against losses in bone mineral density (BMD) at the
lumbar spine in women and at the hip in men. In addition, BMD in the
hips of men was also associated with intakes of total carotenoids,
beta-carotene, and lutein plus zeaxanthin.
Be sure
to incorporate bone-building foods into your daily diet. Good sources
of calcium include milk, yogurt, cheeses, sardines, kale, okra, and
tofu. Carotenoid-rich foods include carrots, sweet potatoes, spinach,
kale, collard greens, and tomatoes.
