V. Health + diet tips that can help increase bone mass and decrease risk of Osteoporosis

i. Calcium. Low calcium intake can contribute to bone loss and increase risk of bone fracture. Women over the age of 50 should be getting 1,200mg per day. Good dietary sources of calcium are dairy products (milk, cheese, yogurt), dark green leafy vegetables, soy and fortified juices and cereals. Supplements are also available but take caution not to take too much as the risk for kidney stones and heart disease can increase.

ii. Vitamin D helps the body to absorb calcium. Vitamin D comes from sunlight but caution as skin cancer risks are also a result of too much sunlight. Some fish (trout and salmon) as well as fortified foods and supplements are available. 600-1000 IUs are the recommended daily amounts.

iii. Excess alcohol intake has been associated with weaker bones. Drink responsibly and in moderation.

iv. Tobacco has been correlated with weaker bones. Smoking cigarettes is not recommended. 

v. Exercise that includes weight bearing and balance promotes good bone health by preventing falls and fractures.

 Verbena does not provide medical advice, diagnosis, or treatment and is not a medical provider. If you think you may have a medical emergency, call your doctor or 911 immediately.