Posts Tagged ‘Nutrition’
We can get ALL of our Calcium from foods. We need 1200-1500 mg daily, especially if we have not been getting that much for years. Most of us have not been getting enough Calcium – or our Vitamin D levels have been too low to absorb all we cansume.
Your body can absorb only 500-600 mg of Calcium at each meal. Therefore you must spread out your calcium over 3 meals a day. Do NOT exceed 2,000 mg Calcium daily. Too much Calcium can be bad for kidneys or heart.
Chart of common foods high in Calcium in mg (adapted from the USDA website):
Welcome to the European Breakfast Buffet. Calcium rich foods are featured in cheeses and yogurts. At least 3 choices of cheeses on a rotation from day to day. Yogurt comes plain, with dollops of fruit compote, and prepackaged Yoplait and competitors. Milk is skim, whole, almond, walnut.
Cheeses are featured again at the luncheon buffet. Capri salad of sliced Mozzarella, tomato, and garnish is a popular alternative to other salads with Feta or Goat Cheese. Further north Gouda, Emmentaller, Cheddar, Jarlesberg step forward.
After dinner, after dessert, the cheese plate, often with port or a dry red wine, finishes the meal. Many Europeans consume 1000, 1200 or even 1500 mg calcium daily in foods. This they have done for centuries.
Smoked Salmon is a constant at breakfast. The best source of Vitamin D3 other than Cod Liver Oil. Cod is the dominant fish in the Portuguese diet, along with Sardines, eaten whole, often bones and all, high in Calcium and D3.
Cured meats, sausages, and eggs are good sources of protein at every breakfast buffet. Hearty whole grain breads are available, but are losing ground to chocolate filled puff pastries.
Traditional diets have persisted because they work. They fulfill the nutritional needs of the peoples who have eaten them for generations.
Make sure your diet meets your nutritional needs for good bone health. Calcium, Vitamin D3, Protein, and Vitamins & Minerals. Take Control Naturally with proper nutrition.
Jay Ginther, MD
Patients who have already fractured may need osteoporosis medications. Adding fractures to a low BMD or T-score on DXA makes the Clinical Osteoporosis more severe and increases Fracture Risk. This is true of vertebral fractures detected on VFA, as well as clinically obvious fractures, like hip or wrist or shoulder.
Fracture Risk is the big deal. Fractures are what we want to avoid. Having suffered one fracture makes a Second Fracture 3 to 5 times as likely as the first. Bummer. Calcium, Vitamin D, Protein, Multivits and Exercise alone often cannot overcome those odds. Real bummer. Adding a medication often can avoid the Second Fracture.
Mothers give a lot to their children – even their bones! That is a hidden sacrifice, and a great gift. That is why it is important to maximize your Bone Health before becoming pregnant. During pregnancy and nursing, the baby comes first.
Pregnant and nursing Moms literally eat for two. The baby gets first priority for Calcium, Protein, Vitamins and Minerals. If the mother does not eat enough for both, she suffers. If the mother is already deficient, both suffer.