Osteoporosis is a silent condition that develops over many years and affects millions of Americans. The name literally means “porous bones." The bones become brittle; people with osteoporosis are more susceptible to fractures, especially of the hips, spine, and wrist.

Bones weaken gradually, so building bone over time is the best defense against osteoporosis. Your bones are like a bank account. If you want a healthy account, keep making deposits consisting of valuable nutrients and healthy lifestyle choices.

Osteoporosis Risk
This silent disease develops over a lifetime and culminates in the elderly, especially women. Once women reach their 30s, their bone mass begins to deteriorate. Genetics, lifestyle factors, and hormones influence the balance between bone resorption and bone formation. If you have a family member with osteoporosis, this places you at high risk.

Osteoporosis Prevention
Osteoporosis is preventable if appropriate dietary and lifestyle measures are followed. Women of all ages should make building bones a lifelong priority. Bone is a living tissue that depends on a constant supply of these nutrients.

•    Calcium builds bone, and food is the best source of calcium. Calcium-rich foods include dairy products like cheese, milk, and yogurt. Bok Choy, broccoli, kale, soybeans, almonds, and canned sardines are also calcium-rich. If necessary you can add 800-1200 mg of calcium citrate daily.
•    Vitamin D helps stimulate the absorption of calcium. Spend 20 minutes in the sunshine daily to get extra Vitamin D. Foods rich in Vitamin D are herring, mackerel, salmon, sardines, fortified milk (or soy milk), eggs, beef and pork. A Vitamin D supplement of 400-1000 IU may be helpful. Ask your doctor to test your Vitamin D level.
•    Nuts and seeds, especially Brazil nuts and pumpkin seeds, are good sources of magnesium. You can also supplement with 200-400 mg of magnesium.
•    Vitamin K may reduce bone fractures and improve bone mineralization; it activates a protein necessary for bone strength. Kale, cabbage, cauliflower, Swiss chard, Brussels sprouts, spinach and all leafy green vegetables are excellent sources of Vitamin K.
•    Boron is a trace mineral providing a protective effect. It’s present in fruits and vegetables, especially green leafy vegetables. Typically the diet is low in this nutrient, so you can supplement with up to 3 mg of Boron daily.
•    A multivitamin and multimineral formula is a good addition to your health plan.

Finally, be sure to avoid calcium blockers. Reducing intake of alcohol, tobacco, sugar, salt, highly processed foods, trans fats, soda, and coffee will all help prevent and reverse bone loss.

A good osteoporosis diet can delay bone loss. Calcium and Vitamin D were initially considered the most important nutrients. Now scientists have discovered several keys to preventing osteoporosis. Copper, zinc, manganese, phosphorous, potassium, silica, boron, Vitamins K, C, and B6 are necessary for the bone matrix. Enjoy this nutrient-dense broccoli salad recipe to help prevent osteoporosis.

Recipe For:  Bok Choy Broccoli Salad

Serves 6

Ingredients:
3 c. Broccoli, chopped
2 c. Bok Choy, chopped
¼ c. Red onion, sliced
¼ c. Raisins
2 ½ T. Almonds, sliced, toasted
½ t. Salt
¼ t. Black pepper
1 slice Bacon, cooked, crumbled
2 T. White wine vinegar
2 T. Sugar or agave nectar
1 ½ T. Olive oil

Directions:
1.    Toast almonds in 350 degree oven until lightly brown.
2.    Add broccoli, Bok Choy, onion, raisins, almonds, salt, and pepper.  Toss gently.
3.    Mix vinegar, sugar, and olive oil together.  Drizzle on vegetables.  Crumble bacon into salad.  Refrigerate for 1 hour.

To the Point Nutrition:
Per serving: Calories  80 , Protein 3.6g, Carbohydrate  11.3g, Fat 3g, Saturated Fat  .4g, Trans fat  0g, Fiber  2.6g
   
Nutrition Bonus:
Sodium 226 mg, Potassium 226 mg, Lutein 713 mg, Vitamin C 68 mg, Calcium 64 mg, Vitamin K 70 mg, Phosphorous 75 mg,

Carol Bennett is a registered dietitian and certified clinical nutritionist with more than 25 years of experience. She is a consultant at the Institute for Health Realities, where she develops personalized nutritional plans for her clients based on their health history and blood chemistry.

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