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Methodist Health System • ❁ Fall 2011 7

◂ ORTHOPEDICS

To keep your bones healthy for a lifetime, you need to give them a little help. Building strong bones in childhood and adolescence can help counter the bone loss that begins around age 30. Osteoporosis is a largely preventable disease that causes bones to lose density and sometimes break. The disease is more common in women than in men. Ideally, osteoporosis prevention begins when you’re young. But it’s never too late to adopt the following bone-preserving strategies:  Bear some weight. Activities that force your bones to bear weight — such as jogging, walking, gardening, stair-

climbing, hiking, playing tennis, or lifing weights — can help keep bones strong. Boost calcium and vitamin D. These nutrients are key to bone health. Good food sources of calcium includemilk, yogurt, broccoli, and orange juice with added calcium.

Food sources of vitamin D include fortifed milk, egg yolks, saltwater fsh, and mushrooms.

Vitamin D is sometimes referred to as the sunshine vitamin. You can get enough of it by exposing some skin to the sun for 10 to 15 minutes two to three times a week. But since UV rays increase skin cancer risk, it’s still best

to limit your sun exposure. Check with your doctor about how much calcium and vitamin D you need; you may need supplements. ­ Don’t smoke. Smoking damages bones. In women, smoking lowers levels of estrogen, a hormone that protects women’s bones until menopause. € Put your bones to the test. If you’re 65 or older, you should have a bone density test. Depending on your risk, you may need screening at an earlier age. If the test reveals osteoporosis, some medicines can treat bone loss.

Sources: National Osteoporosis Foundation; National Women’s Health Information Center

4 steps to strong bones

Kids’

bones are like a bank account, where calcium is deposited and saved while a child is growing up.

By adulthood, however, that account can start to get depleted as calcium is spent more than it’s saved, leading to bone loss. Depending on calcium intake during childhood, this may lead to health problems later in life. Tat’s why kids need to get enough calcium every day. It keeps their bones and teeth strong and healthy while they’re growing, and it helps protect against bone loss later in life.

A daily dose. According to the American Academy of Pediatrics (AAP), children from 4 to 8 years old need 800 mg of calcium daily — the amount in three servings of milk. Children 9 to 18 years old need 1,300 mg of calcium — the amount in four servings of milk.

Low-fat milk and other dairy foods such as yogurt and cheese naturally ofer the most calcium per serving in food. Other foods with calcium include juices, cereals or bread fortifed with calcium, and dark green vegetables such as broccoli and kale.

Partners needed. Calcium is essential for building strong bones, but it doesn’t work alone. According to the AAP, as a parent you should also:

w Ensure that your kids are getting enough vitamin D, which helps the body absorb calcium.

w Encourage your kids to be active. Activities such as running, soccer, or basketball can all help build strong, dense bones.

w Be a good role model. Kids look up to you and imitate your food choices. By including calcium-rich foods at every meal, you’ll be promoting your whole family’s health.

By adulthood, however, that account can start to get depleted

enough calcium every day. It keeps their bones and teeth strong

According to the American Academy of Pediatrics

Low-fat milk and other dairy foods such as yogurt and cheese

foods with calcium include juices, cereals or bread fortifed with

food choices. By including calcium-rich foods at every meal,

Are your kids getting enough calcium?