Lifestyle Tips | Osteoporosis | Diet & Disease Prevention | Registered Dietitian / Nutrition Expert



hey guys Jenny PRD registered dietitian and nutrition expert thanks so much for checking in my diet and disease prevention series continues with osteoporosis and this video is all about prevention so osteopenia is pretty much the precursor potentially to osteoporosis so if we can prevent osteopenia then likely we can prevent osteoporosis so here are some things that we can do to prevent osteopenia and osteoporosis first things first getting adequate calcium and vitamin D I'm gonna paste in the description below the different amounts based on your age group how much calcium and vitamin D is recommended each day you want to avoid smoking you want to limit your alcohol intake and you also want to get plenty of exercise so when it comes to alcohol a serving of alcohol is one glass per day and for men would be two glasses so women is one men is to a serving of alcohol is one and a half ounces of hard liquor five ounces of wine or 12 ounces of beer and now when it comes to exercise plenty of exercise is going to be at least 150 minutes of exercise per week so that simply can be 30 minutes per day or 30 minutes five days a week so again weight bearing exercises to build strength to those bones so calcium and vitamin D first we're going to talk about calcium and food sources so calcium definitely cow's milk as well as those other milks in addition is gonna be yogurt and cheese so dairy sources and then again those non-dairy milks and they may have yogurts and cheeses that you like in the non-dairy form as well as fortified foods such as orange juice graham crackers and dry cereals just check your food labels some dark leafy greens like broccoli kale and Chinese broccoli first rule of thumb we can only digest 500 milligrams of calcium at a time so make sure you are spreading out calcium intake throughout the day between all your meals and snacks another helpful tip is how much calcium is in things you're simply going to look at your food label and turn it over find calcium and if it says 10% that means 100 milligrams of calcium this is 15% that's 150 milligrams so an 8 ounce glass of cow's milk has 30% or 300 milligrams as a matter of fact skim milk or whole milk they all have the same amount of calcium now that leads me to vitamin D vitamin D is important because it helps us absorb that calcium so vitamin D is pretty hard to get from our diet but it is possible in some foods so salmon and mackerel as well as cod liver oil but again it's gonna be in that milk whether it's those fortified non cow's milk non-dairy milks or traditional cow's milk they are all fortified with vitamin D we know that vitamin D is the sunshine vitamin so what that means is when the Sun shines on our skin it changes the inactive form of vitamin D into the active form how amazing is that however things that can prevent that conversion is skin tone sunscreen fog and smog and clothing so if you're not sure if you get enough vitamin D talk to your doctor about maybe getting your lap your vitamin D levels checked to see if you are getting an adequate intake of vitamin D if you're unsure if you're getting enough calcium in your diet talk to your doctor about maybe starting a calcium supplement as well so make sure you check the description box below for the calcium recommended intakes as well as the vitamin D recommended intakes for you and your family and definitely stay tuned for more videos let me know any other topics you want to learn about quick shout out to fact that weight-loss group on Facebook and don't forget to give me a thumbs up and subscribe thank you so much for watching stay tuned for more videos

1 Comment

  1. I have osteropenia but it doesn't seem to be a problem.

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