Originally published November 7 2005
Nutritionist shares the essentials for building strong bones
by Mike Adams, the Health Ranger, NaturalNews Editor
Dayle Hayes, a nutritionist and consultant to Billings Clinic and Eat Right Montana, talks about the relative importance of exercise and diet in early development for strong healthy bones.
Bone health is one of the important reasons why the 2005 Dietary Guidelines and MyPyramid.gov recommend the equivalent of three daily cups of milk for adults and active kids.
Dairy foods are excellent sources of calcium and other bone-building nutrients.
Our bones get strong - and stay strong - through a combination of food and fitness.
The smartest way to healthy bones is daily doses of nutrient-rich foods and weight-bearing physical activities, along with avoiding smoking and excessive alcohol intake.
Other calcium sources include fortified juice and soymilk, canned salmon and sardines, broccoli and green leafy veggies.
2. Enjoy other bone building foods: Lifetime bone health requires other nutrients, like protein, vitamins C and D, magnesium, phosphorus and other minerals.
The nutrient-rich eating plan outlined on MyPyramid.gov is designed for strong bones - and strong muscles to support them.
To maintain their strength, bones require daily stimulation with weight bearing activity, like walking, basketball, biking, dancing or water-aerobics classes.
Nutrient-rich dairy foods help build strong bones (to prevent osteoporosis); help lower blood pressure (to prevent heart disease and stroke); and help maintain a healthy weight.
2. Make most of your daily dairy fat-free or low-fat.
Quick and easy, dairy foods are a delightful way to satisfy your snack cravings and energize your day.
A string cheese or portable yogurt can even be eaten on-the-go.
These are more likely to include vitamin D and magnesium, both necessary for strong bones.
Look for 500 to 600 milligrams of calcium per dose (take 2 to 3 doses per day) - and take your supplement with meals to increase absorption.
Different forms of calcium are used to fortify foods and beverage (juice, soymilk, rice and bread).
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