June 30, 2006, Newsletter Issue #22: Bone Up on Bone Density
Tip of the Week
Dem bones, dem bones gotta walk around, but between running the marathon that is your life and succumbing to the fast-food nutrient poor regimen that so many people fall into, you find that your bones don't walk around as much. Plus the "Got Milk?" campaign doesn't help if you're lactose-intolerant. Congratulations--you're losing bone density. Why? You lose bone density if you:Don't consume a diet rich in vitamin D, vitamin A, magnesium and zincSmoke heavilyAre a woman of Asian or of Northern European ancestryDon't take a calcium supplement
Some good news for women of African descent: You have a low incidence of bone density loss. But no matter what your statistical picture, you still need a calcium carbonate supplement. Dr. Andrew Weil recommends 1,500 mg of calcium daily for women, 1,000 to 1,200 mg per day for men, plus 400 to 800 IU of vitamin D. While you're taking your calcium and your Lactaid with calcium and vitamin D, don't forget to move those bones outside in the sun, which is an abundant source of vitamin D and makes you want to exercise. Oh, the leg bone's connected to the kneebone...
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