Metabolic

Bone Health Information for Veterans

Osteoporosis affects many women, especially after the menopause. It can affect men later in life as well.

Osteoporosis is not a normal part of aging. It is a metabolic disorder that changes the density and quality of bone, increasing the risk of fractures and related complications, including pain, loss of independence, and decreased quality of life.

Medication is the primary treatment tool for osteoporosis while lifestyle is an essential part of prevention.

May is the national month of osteoporosis and the perfect time to highlight an often overlooked condition affecting millions of Americans. As a VA Registered Dietitian, I encourage you to keep the risk of osteoporosis on your radar.

Diet and Lifestyle Tips for Strong Bones:

  • Try increasing your fruits and vegetables to 5 servings a day.

    Calcium (1200 mg / day for women aged 51 and over and men aged 71 and over, 1000 mg / day for men between 50 and 70 years of age): We continuously break down and rebuild bones, so calcium is vital for building bones throughout life is. Milk and yogurt at around 300 mg / serving are excellent sources. When choosing dairy substitutes like almonds or soy, look for ones that are fortified with calcium. Non-dairy sources like vegetables or fortified foods can provide 50-200 mg of calcium / serving.

  • Vitamin D (800-1000 IU / day adults from 50 years): Vitamin D, also known as the sun vitamin, is required for calcium absorption. Daily sun exposure and foods like fatty fish and fortified milk are recommended. Many adults have a vitamin D deficiency that requires supplementation. Get your scores checked before starting any supplement.
  • Fruits and vegetables: Fruits and vegetables are rich in vitamins and minerals such as vitamin C, magnesium, vitamin K and potassium and provide micronutrients that are needed for healthy bones.
  • Protein: Appropriate protein such as lean meats or legumes of 5 to 6 ounces helps maintain muscle mass and bone health. In addition to calcium, milk and yogurt are good sources of protein. Excess protein or meat that is high in sodium can increase urinary calcium loss.
  • Sodium: Limited to 2300 mg / day or less. Foods with high salt content, mainly in packaged, processed, and restaurant foods, can cause urinary calcium loss. Cheese is a good source of calcium, but it is high in sodium. eat it in moderation.
  • Exercise Activities: All exercises are good for your health, but you will need exercise activities like walking, jogging, and dancing to strengthen your bones. Aim for at least 30 minutes each day or try to take 10,000 steps a day. Check your local VA for exercise programs. Every movement is better than none!
  • Strength and Balance: Strong muscles are equivalent to strong bones. Good balance and flexibility will help reduce the risk of injury and falls. Try to do exercises with resistance bands, body weight, dumbbells, tai chi, and yoga at least 2 to 3 days a week.

More information

The USDA MyPlate website is great for exploring different food groups, their associated benefits, and foods to target at different stages of life. Not sure what or how to prepare some of the above foods?

VA Healthy Teaching Kitchen is a great resource. For more information, contact your local VA to schedule an appointment with a registered dietitian to help keep these bones in tip-top shape.

Courtney Reynolds is a veteran and outpatient nutritionist at Salt Lake City VA Medical Center. She provides nutritional education and counseling to veterans to help them achieve their health goals.

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