Dr. Robbi’s Blog

Maintaining strong bones is vital to preventing osteoporosis and related fractures when we get older. While it is generally agreed that calcium and vitamin D are important nutrients for bone health, much less is known about some of the other key nutrients.

In a group of 1,402 men and women, bone mineral density (BMD) was measured twice over a two-year period. At the same time, dietary patterns were determined by gathering results from a 126-item food frequency questionnaire. Results showed that increased magnesium, potassium, and overall fruit and vegetable intake increased bone mineral density.

We all need to keep our bones strong and healthy, but for women, it¹s absolutely crucial. Women are especially susceptible to bone loss because they start out with less natural bone tissue than men and lose it faster with age (especially after menopause when estrogen, a hormone that protects your bones, is no longer produced in large quantities). Your doctor of chiropractic can help determine your bone mineral density, and advise you on establishing a sensible diet to maximize bone strength and overall health.

An estimated 55 percent of men and 78 percent of women over the age of 20 are not getting enough calcium in their diets.

The following are a few strategies and tips to help you meet your calcium needs each day:

• Use low-fat or fat-free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
• Blend a fruit smoothie made with low-fat or fat-free yogurt for a great breakfast.
• Sprinkle grated low-fat or fat-free cheese on salad, soup or pasta.
• Choose low-fat or fat-free milk instead of carbonated soft drinks.
• Serve raw fruits and vegetables with a low-fat or fat-free yogurt- based dip.
• Create a vegetable stir-fry and toss in diced calcium-set tofu.
• Especially for lactose-intolerant patients: Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.

To Your Health
January, 2007 (Vol. 01, Issue 01)

Frequency

While there’s some debate over whether frequency of meals impacts metabolism, it makes perfect sense that the more small meals you eat, the less chance you’ll feel starved and overeat. Eating frequently also provides your body with a steady supply of energy to burn throughout the day. Too much energy (calories) at one time increases the likelihood of it being stored as fat.

Moderation

Many diets fail because they require people to deprive themselves of the foods they’re accustomed to eating. This isn’t to say you can keep eating the same amounts and same types of foods, especially not if they’re the high-fat, empty-calorie variety. It’s all about moderation: incorporating healthier options into your daily diet while allowing for the occasional small splurge.

Timing

Your body tends to slow down at night, which can affect digestion and metabolism. Slower digestion and metabolism means your body isn’t processing the food you’ve just eaten at a normal rate (and in general, doesn’t need nearly as much of it for energy at night vs. during the day, when you’re much more active). The potential result? More calories stored as fat, rather than utilized by the body.

To Your Health
September, 2009 (Vol. 03, Issue 09)