Eat your calcium!
Boy, am I glad I grew up in a home where milk was our beverage of choice with meals!
A new study published in the American Journal of Clinical Nutrition showed that women who get the majority of their calcium intake from dairy products - plus taking supplements - have higher bone mineral density. Higher bone mineral density equals stronger bones, and decreased risk of osteoporosis. The researchers looked at the diets of 183 postmenopausal women for one week, adding up calcium intake from foods and supplements.
The researchers aren't sure if the calcium in dairy products is responsible for the increased bone density. Other nutrients, perhaps something that improves estrogen metabolism which can also increase bone strength, may also be involved.
Based on this study and previous research, here's my recommendation for women looking to build strong bones and prevent osteoporosis:
1. Drink 2-3 cups of skim milk per day. That could include some milk on high-fiber cereal, milk in a smoothie, milk in hot chocolate, or a cold glass of milk with your lunch.
2. Use 1 cup of fat-free yogurt per day. Plain yogurt has the most calcium and the least amount of calories. Zip up the flavor by adding it to a smoothie or making a parfait with fruit and high-fiber cereal.
3. Aim for a total of 1500-2000 mg of calcium per day from foods and supplements. A cup of milk has about 300 mg of calcium; plain fat-free yogurt has about 400 mg.
4. Do some form of weight-bearing activity for at least 30 minutes every day. Walking and running are weight bearing; swimming and biking are not.
A new study published in the American Journal of Clinical Nutrition showed that women who get the majority of their calcium intake from dairy products - plus taking supplements - have higher bone mineral density. Higher bone mineral density equals stronger bones, and decreased risk of osteoporosis. The researchers looked at the diets of 183 postmenopausal women for one week, adding up calcium intake from foods and supplements.
The researchers aren't sure if the calcium in dairy products is responsible for the increased bone density. Other nutrients, perhaps something that improves estrogen metabolism which can also increase bone strength, may also be involved.
Based on this study and previous research, here's my recommendation for women looking to build strong bones and prevent osteoporosis:
1. Drink 2-3 cups of skim milk per day. That could include some milk on high-fiber cereal, milk in a smoothie, milk in hot chocolate, or a cold glass of milk with your lunch.
2. Use 1 cup of fat-free yogurt per day. Plain yogurt has the most calcium and the least amount of calories. Zip up the flavor by adding it to a smoothie or making a parfait with fruit and high-fiber cereal.
3. Aim for a total of 1500-2000 mg of calcium per day from foods and supplements. A cup of milk has about 300 mg of calcium; plain fat-free yogurt has about 400 mg.
4. Do some form of weight-bearing activity for at least 30 minutes every day. Walking and running are weight bearing; swimming and biking are not.
Labels: calcium, milk, osteoporosis
posted by Lynn Grieger and Mike Ryan at
8:00 AM
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