- 1). Start by getting a bone density mass evaluation by your doctor. Generally a reading of -0.1 is “normal.” Readings that fall between -0.1 to -2.5 can mean osteopenia and those with a reading below -2.5 may have osteoporosis.Fifty percent of women older than 50 have osteoporosis and do not know it.
- 2). Assess your diet. Boost your calcium and other levels of important minerals. Generally the recommendation daily allowance of calcium is 1,000 mg. If you have osteoporosis that number may go higher to 1,200 to 1,500 mg.Eat low- or non-fat dairy products that are organic. Non-organic dairy may contain bovine growth hormones. Reducing saturated fat reduces risk for coronary heart disease.
- 3). Check with your doctor. For healthy bone density, the body needs minerals including boron, copper, magnesium, phosphorous, potassium, manganese and zinc. See your physician or a nutritionist for individual guidance.
- 4). Boost your vitamin D from time spent in the sun or supplementation of 400 I.U. (International Units) is the general recommendation. Vitamin D is also found in cold water fish, cod liver oil, egg yolks and milk fortified with this vitamin.
- 5). Eat from a wide spectrum of whole fruits and vegetables that are vibrantly hued. Deep colors means more antioxidants, vitamins and minerals. Reduce or eliminate very salty foods and processed foods.
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