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Road to Strong Bones Is Paved with Nutrition
Maintaining strong bones is vital to preventing osteoporosis
and
related fractures when we get older. While it is generally agreed
that calcium and vitamin D are important nutrients for bone health,
much less is known about some of the other key nutrients.
In a group of 1,402 men and women, bone mineral density (BMD)
was
measured twice over a two-year period. At the same time, dietary
patterns were determined by gathering results from a 126-item
food
frequency questionnaire. Results showed that increased magnesium,
potassium, and overall fruit and vegetable intake increased bone
mineral density.
We all need to keep our bones strong and healthy, but for
women,
it's absolutely crucial. Women are especially susceptible to
bone
loss because they start out with less natural bone tissue and
lose
it faster with age (especially after menopause when estrogen,
a
hormone that protects your bones, is no longer produced in large
quantities). Your doctor of chiropractic can determine your bone
mineral density, and advise you on establishing a sensible diet
to
maximize bone strength and overall health.
Tucker KL, Hannan MT, Chen H, et al. Potassium, magnesium,
and
fruit and vegetable intakes are associated with greater bone
mineral density in elderly men and women. The American Journal
of
Clinical Nutrition, April 1999: Vol. 69, No. 4, pp727-36.
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