c
 




          
       
  


 
Y

Fat that accumulates around the middle doesn¶t just put us at greater risk for heart disease
and diabetes. New research suggests that women who carry excess weight in their
abdomen are more likely to have lower bone mass, and they could be at greater risk for
osteoporosis. Unlike fat that hangs out on our hips and thighs, belly fat, also known as
visceral fat, releases messengers into the body that promote inflammation, causing a
cascade of downstream events affecting organs such as the heart, pancreas, liver ² and
possibly the bones. Researchers had thought extra body weight protected women
fromosteoporosis. Now they suspect that the opposite is true. Luckily, research shows that
regular exercise can help keep belly fat at bay. While the very act of not exercising can
lead to the buildup of belly fat, modest amounts of activity can prevent it ² and vigorous
activity can reduce it. A healthy Mediterranean-type diet can also decrease belly fat. In the
meantime, talk to your doctor about whether you should be taking extra calcium.

You may also want to know:

Eating for stronger bones

Slow bone loss with exercise

Y

^

PRINT
EMAIL

| SHARE

  

‰

 

‰ 

º 
Y
Y
Ô  ^


 º
‰º








!





º

º 
Turkish cucumber yogurt dip is super quick to make and packs 250 mg of calcium into a
half-cup serving. Wash and peel two or three cucumbers, grate them and mix into 2
cups of plain, low- or nonfat yogurt. Try using a thick yogurt, like the Greek type, to
prevent the dip from becoming runny. Add four cloves of chopped garlic. Sprinkle with 1
tablespoon chopped fresh dill, 1 tablespoon chopped fresh parsley and 1 teaspoon
chopped fresh mint, and drizzle with 2 tablespoons olive oil. Serve with crackers.

  
^



‰
!

Published 9/30/2009

TEXT SIZE

If you¶ve seen one of those milk mustache ads, you know you need calcium for strong bones. And it¶s not
just about building strong bone; it¶s about not O
 it. The less calcium you get, the more bone you lose.
Skimp on this nutrient and your muscles (which also need calcium to function) will act like calcium
leeches, sucking that mineral right out of your bones.

So how much is enough? Men and premenopausal women who aren¶t pregnant need about the same ²
1,000 mg a day; once menopause hits and bone density begins plummeting along with estrogen levels,
women need about a third more a day, for a total of 1,300 mg.

º   

Milk is full of calcium, of course. Two to three cups of low- or nonfat milk or yogurt a day will get you what
you need. But milk isn¶t the only great source; in fact, calcium isn¶t the only skeleton supporter. If you
don¶t do dairy, fortified soy products, such as tofu, also pack a lot of calcium, vitamin D and phosphorus
(all part of the bone-strengthening story) into a small serving. Other bone builders include sardines and
salmon with edible bones, baked beans, broccoli and leafy green vegetables such as spinach and kale.
Orange and grapefruit juices ² even unfortified ones ² also strengthen bones. Researchers at Texas
A&M fed subjects freshly squeezed juice every day for two months (sorry, they don¶t deliver) ² and
increased bone density by 6 percent as a result.

 " 

While calcium tends to come off as the lone skeletal superhero, it needs a set of strong sidekicks to
effectively come to the rescue. Let¶s meet some of calcium¶s oft-overlooked super friends.

|  
‰ You can eat all the calcium-rich foods you like, but without vitamin D, they
won¶t do you much good. The reason: Vitamin D allows your body to absorb calcium.
Salmon, sardines and shrimp are natural sources of D, but you¶ll also find it in fortified milk
and orange juice. It¶s difficult to get all the D you need from food, though, so taking a
vitamin D3 supplement (1,000 IU a day) can help.
|  
  You can KO hip fractures with this nutrient, say studies. Making a tofu stir-fry?
Add in kale, spinach, bok choy, Swiss chard and broccoli to bring up your K count.
| £  Another strong, silent type, this mineral can boost bone density and
neutralize the acids that can leach calcium out of bones. Serve up sweet potatoes, yogurt
and bananas to get your daily dose. Sports drinks will boast that they carry loads of
potassium ² but will leave out that they also have loads of calories from sugar. Stick to
healthier choices as your regular sources.
| £ 
The last part of your skeleton strategy is to get enough protein. If you¶re taking
calcium and vitamin D supplements, research shows you may get a bigger boost in bone
density with more protein. And good news for vegetarians and vegans: It doesn¶t matter
whether the protein comes from animal or plant sources.

‰
"£   

Building strong bones isn¶t just about what you add to your diet, though. Steering clear of bone-depleting
foods is key too. First, slow down on salt. A study published in the c O 
  OO 


 found that among those whose calcium intake was under the recommended levels, sodium ²
present in table salt as well as processed foods such as bacon, lunch meats, salty snacks, canned soups
and a host of others ² can further leach calcium from the body; in those with adequate levels of calcium,
however, sodium¶s effect was minimized. Second, take a look at how much coffee you drink. Caffeine
may affect bone health in women who don¶t get enough calcium, especially as they age.
º  bones, nutrition, food, protein, carbohydrates, calcium, dairy, soy, vitamin D, citrus
 ^

PRINT
EMAIL

| SHARE

  

‰

 

‰ 

º 

Y
Y
Ô  ^


 º
‰º



 



!





º

º 
Stressed out? Take a walk. A 10-minute tour around your building or block will lift your
mood ² providing improved feelings for up to two hours, say researchers ² as well as
provide you with some weight-bearing exercise that helps maintain your bones.

^ ^


‰
!

Published 9/30/2009

TEXT SIZE
 What does your brain have to do with your bones ² besides being encased in some? Very simply: Stress
and depression sap your bone strength.



  
Depression seems to pose as great a risk to your bones as smoking or lack of exercise, especially in
women, and even before menopause. In fact, depressed women may never reach peak bone-mass
levels, meaning that they go into midlife at a disadvantage. Women who are battling the blues also
produce more cortisol ² the so-called stress hormone ² which also weakens bones.

If you¶re a woman who is at risk for bone loss and you also take an antidepressant ² especially a
selective serotonin reuptake inhibitor (SSRI), such as Prozac or Paxil ² ask your doctor about recent
research suggesting the medication may make bone loss worse. These drugs seem to inhibit bone mass
formation, so you may need to take extra supplements to offset the effects of the drugs.

#

$




The good news: Regular exercise boosts your mood as well as builds bone. And high-intensity resistance
training ² activities like lifting weights, resistance-band workouts and pushing wheelbarrows full of dirt
around the garden ² is particularly good at both improving bone density and reducing symptoms of
depression. In research studies, iron-pumping older adults report that they enjoy life more, are happier
and socialize more.
Well, there you go: 30 minutes with the dumbbells, three times a week, and you not only get a better
mood and stronger bones, you¶re also ready to party.
º  mental health, stress, depression, cortisol, mind-body connection, weight lifting

^

PRINT
EMAIL

| SHARE

  

‰

 

‰ 

º 

Y
Y
Ô  ^


 º
‰º



 








º

º 
Jump on it!Doing 100 vertical jumps three times a week can increase bone mass in the
hips by nearly 3 percent. You don¶t have to pull a Michael Jordan each time ² rising
just a few inches off the ground will do it. Skip the jump rope, though: When you use a
rope, you don¶t land as hard ² meaning your bones don¶t get the full benefit of each
bounce.

m  ^


‰
!

Published 9/30/2009

TEXT SIZE

If you were to make a list of all the reasons you exercise, chances are that ³healthy bones´ wouldn¶t make
the top five. After all, most of us can¶t see or feel O
bones. Still, exercise is just as important as
nutrition when it comes to building ² and maintaining ² strong bones. And strong bones keep us going
longer in life ² move it now and you¶ll be moving later too.

è %






Any type of weight-bearing exercise ² that is, activities that force you to work against gravity ² will
benefit your bones. How? The impact of your body pounding the pavement tells your bones to produce
cells called osteoblasts, which are cells that strengthen your skeleton. Weight training helps build bone in
a similar way: Working against the weight also sends the cell-building message to your bones.
While experts have known for some time that resistance training and weight-bearing exercise will fortify
your frame, some new research suggests that the higher the impact, the better. Put those osteoblasts to
work with any of these activities:

| running
| walking
| hiking
| dancing
| step aerobics
| jumping rope
| basketball
| tennis

If you get your cardio from swimming or biking, you may not be making enough of an impact on your
bones, so it¶s extra important that you incorporate resistance training ² working out with weights or
resistance bands, for instance ² into your routine.

$$
Six-pack abs aside, if you¶ve been looking for a reason to add some stomach strengtheners to your
routine, here¶s one: good core strength (that is, strong muscles in your middle) has been tied to healthy
bone density.

Before you groan over doing crunches, give ab exercises on an inflated exercise ball a try. Then add this
exercise to your routine:

1. Sit on the ball, then slowly walk your feet forward until your lower back is pressing into the
ball and your knees are at a 45-degree angle; your pelvis will be slightly higher than your
knees.
2. Hold your hands near your ears, elbows out to the sides.
3. Keeping your feet flat on the floor, tighten your abdominal muscles and lift your head and
shoulders up, curling your rib cage toward your pelvis.

Slowly return to the starting position and repeat 12 to 15 times. Rest for 30 seconds and repeat.
º  healthy bones, osteoporosis, osteopenia, exercise, strength training, jumping, weight-
bearing exercise, running, core exercises, exercise ball, resistance training, weight training

] 
 
PRINT
EMAIL
 | SHARE

  

‰

 

‰ 

º 

Y
Y
Ô  ] 
 

 º
‰º



#

#
 
‰  

 

º

º 
Improve your posture in just minutes a day with simple exercises such as this one: Lie flat on
your stomach and let your shoulders touch the floor. Then slowly lift your shoulders off the
ground, keeping your back straight, not arched. Hold five seconds and lower your shoulders.
Repeat 10 times.
^  
 
c  !
#

Published 7/14/2010

TEXT SIZE

You¶ve heard the refrain ³Use it or lose it.´ Your body was built to move, and like your muscles,
your bones need this movement to stay strong. But what if you¶ve already O

some bone
density ² will exercise help you? You bet.

³Exercise is probably as important as anything else you do in terms of fracture prevention,´

said Robert R. Recker, MD, president of the National Osteoporosis Foundation and director of
the Osteoporosis Research Center at Creighton University. ³Physical fitness improves your
muscle strength, quickens your reflexes and quickens and strengthens your fall-protection
reflexes.´Y

After receiving a diagnosis of osteoporosis or osteopenia, many people shy away from exercise
because they worry about falling and breaking a bone. Yet becoming sedentary is
the a 

thing you can do. Research suggests that even short periods of inactivity can cause or
hasten long-term bone decline. For example, people on bed rest because of pregnancy or an
illness can sustain noticeable bone loss in just a few months. Immobility activates cells called
osteoclasts, which break down and remove old bone. Physical activity, on the other hand, spurs
the body to make osteoblasts, the cells that make bone.Y

³If you have osteoporosis, then it¶s absolutely mandatory to do something,´ Dr. Recker says.
³Any exercise you can do is helpful. There is no exercise too little not to be of benefit.´Y

Here¶s how you can stay active ² and safe.Y


&Y

Weight training not only strengthens muscles, which can prevent falls ² it also has been found
to protect bones in postmenopausal women. In one study, researchers directed
postmenopausal women to do a simple back-strengthening exercise using a weighted backpack
five days a week for two years. The women were nearly three times less likely to get a fracture
over the next decade than women who didn¶t do the exercise. The National Osteoporosis
Foundation recommends doing eight to 12 strengthening exercises two to three times a week ²
one exercise for every major muscle group (thighs, hips, forearms, upper arms, shoulders, back,
etc.). If you hate the gym, work out at home with light free weights or resistance bands. If you¶re
pressed for time, work only one or two muscle groups a day. If you¶ve never lifted weights, talk
with your doctor before starting a strengthening regimen.Y

è £ ! 
'%
Y

Low-impact aerobic exercises have not been shown to slow down bone loss, but they are
important for overall fitness and for your confidence in your ability to keep moving. You have lots
of choices for activities that get your heart pumping without putting pressure on fragile bones:
the treadmill, the elliptical trainer, low-impact aerobics and plain ol¶ strolling around the
neighborhood.Y

Chad Deal, MD, head of the Center for Osteoporosis and Metabolic Bone Disease at the
Cleveland Clinic, encourages his patients to walk for 30 to 40 minutes three to four times a
week. ³You don¶t have to power walk,¶¶ he says. ³Just get out there and walk.´Y

If you have very low bone density, avoid jumping and jerky movements, which increase
pressure on your bones, and waist-bending exercises, which raise the risk of compression
fracture of the vertebrae. Y

 (
Y

Stretching programs and exercise regimens that emphasize flexibility and balance can lower
your risk of falls. The National Osteoporosis Foundation recommends yoga and Pilates, which
teaches breath awareness and spinal alignment to strengthen the torso. If you have very low
bone density, be sure to avoid forward-bending exercises and spine-twisting movements, which
may put too much pressure on your back. Another good option is tai chi, a Chinese martial art
that uses slow, gentle, repetitive movements of the arms and legs to improve coordination and
muscle function.Researchers at Emory University School of Medicine found that people who did
tai chi for 30 minutes a day fell about half as much as their peers did.Y

No matter what exercise you choose, take precautions against a tumble that can torpedo your
wellness plan. Work out in well-lighted areas, wear properly fitting shoes and keep your laces
tied. Watch where you¶re going, and get your vision checked regularly.Y

 Y
If your mother nagged you about slouching, she was right. Good posture strengthens the
muscles of your upper back, which can keep your shoulders from rounding ² a common
problem in advanced osteoporosis. Keeping your shoulders straight reduces the strain on your
spine and lowers your risk of a backbone fracture.
 º  bones, strong, exercise, bone health, physical activity, osteoporosis, fractures, bone
mass,active lifestyle, sedentary, inactivity, bed rest, bone loss, weight-bearing
movement, mobility, best exercises, low-impact

] 
 
PRINT
EMAIL

| SHARE

  

‰

 

‰ 

º 

Y
Y
Ô  ] 
 

 º
‰º



#


#
  

º

º 
Join an osteoporosis support group. It can be a great source of information and encouragement
and give you a sense of belonging and camaraderie. Studies have shown that support groups
can dramatically improve a person¶s outlook and quality of life.Find a group in your community
atnof.org/patientinfo/support_groups.htmor by calling (800) 231-4222.
  
 ] 
 
c  !
#

Published 7/14/2010

TEXT SIZE

Depression and osteoporosis often go together. In one study, three-fourths of women with
osteoporosis were found to also suffer from depression. But in recent years, researchers have
begun to investigate an important chicken-and-egg question: Do patients become depressed
because they have osteoporosis ² or do they develop osteoporosis because they¶re
depressed?

º 
 



Y

Scientific studies suggest that depression isn¶t only a result of osteoporosis ² it may also be a
cause. Yet the mechanism for this is still poorly understood. Does profound sadness cause
molecular or biochemical changes that weaken bones? Or do medications that people take for
depression affect bone health?Y

One study found that seniors who regularly took a common type of antidepressant ² selective
serotonin reuptake inhibitors (SSRIs), which includes Prozac and Seroxat ² had twice the rate
of fractures as people who weren¶t taking the drugs. People on the medications also had a
higher risk of falling and lower bone density in the hip and spine.Y

It¶s far too early to declare that antidepressants contribute to osteoporosis. Nor would it be wise
to toss out the prescription in hopes of protecting your bones. Even if antidepressants turn out to
be implicated in bone loss, that should not be cause for stopping mental health treatment. Other
medications, such as some chemotherapy drugs and anti-seizure prescriptions, are known to
reduce bone density too ² and no one suggests those be tossed out! But if you¶re on one of
those meds, make sure your bone density is being monitored.Y
 Indeed, it may turn out that depression itself ² not the treatment ² increases the risk of
osteoporosis.Y

$




About one in five premenopausal women with major depression have low bone mass ² in fact,
the bone loss among depressed women is on a par with the loss seen in smokers, couch
potatoes and women with diets low in calcium. Some studies suggest that depression triggers
chemical or molecular changes in the sympathetic nervous and immune systems that promote
bone loss. What¶s clear is that depression triggers lifestyle changes that are bad for bones.Y

³Depression does a lot of things, like markedly reduce your physical activity,´ explains Robert R.
Recker, MD, president of the National Osteoporosis Foundation and director of the
Osteoporosis Research Center at Creighton University. ³When you are depressed, you want to
crawl in a hole and pull the covers on top of you.´Y

The fear of falling can also leave an osteoporosis patient a virtual prisoner in her home ²
socially isolated and physically inactive. This only worsens a patient¶s mind-set, not to mention
the osteoporosis. If you find yourself suffering from the symptoms of depression ² such as
sadness, hopelessness, irritability, fatigue, insomnia, overeating or appetite loss ² be sure to
talk to your doctor.Y

YY
If you¶re anxious about the possibility of falling, you may find it helpful to try meditation, deep
breathing exercises, yoga or other relaxation techniques. Don¶t let fear cripple you.
º  depression, osteoporosis, medications, pain, fractures, mobility, complications, disability,
death,health, mind, body, emotional health, stress, sadness, blood pressure, immune
system, headaches,back pain

] 
 
PRINT
EMAIL

| SHARE

  

‰

 
‰ 

º 

Y
Y
Ô  ] 
 

 º
‰º


#
  

#
 
‰  

 

º

º 
If you¶re lactose intolerant or you don¶t like regular milk, buy calcium-fortified orange juice or soy
milk. When paired with calcium-rich fish or vegetables, you should be able to reach the
recommended daily dose.

    ^ 
c  !
#

Published 7/14/2010

TEXT SIZE

There¶s a reason your mother nagged you to drink your milk. What you put into your body
strongly influences the health of your bones, not only when you¶re a kid but also for the rest of
your life. While some substances ² such as the calcium found in a frosty, tall glass of milk ²
strengthen bones, others, such as excessive amounts of alcohol, can deplete them.

If you think of your bones as a bank, you¶ll recognize the importance of making regular deposits
when you¶re young (and encouraging your kids to do so). In your thirties, your body starts to
make more withdrawals than deposits, reducing some of your skeletal nest egg. At that point,
it¶s impossible to make enough deposits to increase your u bone mass. But with the right
diet choices, you can slow or potentially stop your bones from becoming thinner and weaker,
even if you¶ve already shown significant bone loss.Y

 " )
&Y



 Y

Calcium is an essential mineral for building strong, dense bones. Too little calcium is associated
with low bone mass and a higher risk of fractures. Yet nutrition surveys show that many
Americans don¶t get enough calcium. Milk and other dairy products are the best sources, but
many other foods, including herring, salmon, spinach, kale and tofu, are also calcium rich. (Cod
liver oil is too, so that¶s why your mother may have also nagged you about that.)Y

How much calcium you need depends on your age and gender: People over 50, kids ages 9
through 18, and pregnant and breast-feeding women need the most. If you have osteoporosis or
osteopenia, your doctor is likely to encourage you to take a calcium supplement to be sure
you¶re getting enough.Y

‰
" )‰Y

Known as the sunshine vitamin because it is formed in our bodies after exposure to the sun,
vitamin D helps with calcium absorption. A lack of D has been linked to osteoporosis in adults.
Vitamin D deficiency is a growing problem in the United States, with studies suggesting that at
least one-third of seemingly healthy young adults have low D levels in their blood. It¶s difficult to
get enough D from our diets because it is found in just a few foods, including certain fish
(among them salmon, tuna and sardines), egg yolks and fortified milk. People who live in
northern, cloudier locales also tend to have lower D levels. Federal health officials recommend
that adults under age 50 should get at least 200 IU of vitamin D a day, while people 50 and
older should aim for 400 to 600 IU. But many experts, including the president of the National
Osteoporosis Foundation, believe those numbers are too low and encourage healthy adults to
get 1,000 IU a day. The vitamin can be found at your pharmacy and is often taken alongside a
calcium supplement.Y
 

 £  Y

The word u


 
may be hard to swallow, but foods containing them should be part of
your diet. These plant compounds mimic estrogen in the body ² a hormone that protects
bones. In southeast Asia, where diets are high in phytoestrogens, hip fracture rates are
generally lower. In the United States, there is growing interest in boosting consumption of
phytoestrogens, especially for women after menopause, as hormone-replacement therapy has
waned in the wake of studies linking it with breast cancer. Chickpeas, cereal bran, tofu, alfalfa,
legumes and soy products are good sources of phytoestrogens. A synthetic form, ipriflavone,
may have some protective effects on bones but is not recommended because of safety
concerns and a general lack of evidence that it works. Y

 " )
&Y

 
º

Y

Yes, there 
such a thing as being too thin. It raises the risk of developing osteoporosis and, if
you have it, of breaking a bone if you fall. Eating disorders such as anorexia and bulimia, which
often result in dangerously low intake of calcium and vitamin D, are especially harmful for
bones. In a British study of patients with a history of anorexia, nearly one-third had osteoporosis
and half had below-average bone mass.Y

è !
º   ‰
Y

A mojito or mai tai would seem to have little to do with your skeletal structure. But next time you
belly up to the bar, consider this: Excessive drinking decreases bone mass. Research at Loyola
University suggests that large amounts of alcohol may disrupt the molecular pathways involved
in normal bone metabolism. And, of course, getting tipsy can also lead to a bone-breaking fall.
How much is too much? Federal health officials say women should limit themselves to one drink
a day, and men should stop at two. That goes for beer and wine as well as hard liquor.Y

!!

  
Y

You don¶t have to give up your cola and cappuccino entirely, but go easy. Coffee and many soft
drinks contain caffeine, and soda also contains phosphorus; both substances can interfere with
the body¶s supply and storage of calcium. A Tufts University study suggested that phosphoric
acid in soda blocks the body from absorbing calcium. If you 
t drink that third or forth cup of
joe or you can¶t resist that supersized soda, be sure to get additional calcium in your diet, says
Chad Deal, MD, head of the Center for Osteoporosis and Metabolic Bone Disease at the
Cleveland Clinic.Y



If youridea of a good meal includes an after-dinner cigarette, it¶s time to change your thinking.
Most smokers are aware that their habit can cause lung cancer, emphysema, wrinkled skin and
bad breath. But brittle bones? Believe it. Scientists are trying to understand exactly how
smoking affects bone density. But studies show that longtime smokers experience more bone
loss, have a greater risk of developing bone fractures and can take longer to heal than
nonsmokers.Y
º  milk, bones, calcium, alcohol, low bone mass, risk of fractures, yogurt, fortified
cereals, vitamin D,rickets, vitamin D, alcohol, genes, smoking, bone density, bone
loss, soda, coffee, phosphorous,caffeine, anorexia, bulimia
Y