The Salina Journal from Salina, Kansas on April 30, 2001 · Page 31
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The Salina Journal from Salina, Kansas · Page 31

Salina, Kansas
Issue Date:
Monday, April 30, 2001
Page 31
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Page 4 Second Sixty May, 2001 Got Healthy Bones? SALINA SALINE COUNTY HEALTH DEPARTMENT , County HM//^ Many of us think of bones like the steel in an office building, a solid unchanging framework. Actually, your 206 bones are more like a tree supporting a child's playhouse - supportive, yet alive and needing proper nutrition to stay healthy. Contrary to what most people think, bone health is more than just getting enough calcium. While calcium is critical, a variety of minerals, vitamins and other components work together to make strong bones. Got Calcium? Calcium is 65% of the weight of your bones. Since calcium is needed for nerve and muscle function, your body treats the skeleton like a calcium bank account. Approximately 600 to 700 mg. of calcium moves in and out of your bones every day. If your diet is low in calcium, your body removes calcium from your bones but does not replace it. If this occurs consistently over time, the calcium "bank" in your bones will be seriously depleted. Rich, heart- healthy sources of calcium include skim milk, nonfat yogurt, non-fat ricotta cheese, fortified soymilk, green leafy vegetables, fortified orange juice and fortified whole grain products. Got Boron? This trace mineral helps keep calcium from being excreted in urine. The exact amount of boron needed for optimal bone health is not yet known, but a diet with plenty of fruits and vegetables should suffice. Got Magnesium? While magnesium is used in over 300 enzymes, half of the body's magnesium is found in bones. Magnesium can take the place of some calcium in bone if calcium supplies are low. The suggested intake for magnesium is 350 mg. per day for men and 280 mg. for women. Nuts and grains are excellent heart-healthy food sources of magnesium, as are beans, dark green vegetables, fish and seeds. Got Vitamin D? Vitamin D goes hand in hand with calcium and bone health. This vitamin is unusual in that it can be made from sunshine. The UV-B rays from sunshine penetrate the skin and convert a precursor into vitamin D. Heart-healthy sources include salmon, herring, sardines, skim milk, some yogurt, fortified soymilk and fortified who grain cereals. Got Vitamin K? Vitamin K is a fat-soluble vitamin found in dark green, leafy vegetables. The Nurses Health Study of over 72,000 women found that women who had the lowest intake of vitamin K had the highest number of hip fractures. Vitamin K is required to make the proteins found in bone and can help keep calcium from being lost in the urine. Got Too Much Vitamin A? A recent study showed that women with higher blood levels of active vitamin A have a higher risk for hip fracture. For bone health it appears that it's better to get vitamin A from vegetables and fruits like carrots, gree leafy vegetables, melons and broccoli, as opposed to supplements or animal foods like liver. Got Too Much Salt? Excess salt intake causes calcium to be lost in the urine. Eating more fresh fruits, vegetables, beans and whole grains, instead of processed foods, can help you eat less salt. Got Too Much Animal Protein? The typical American diet is too high in animal protein which is one reason that the U.S. recommendation for calcium is so much higher than the World Health Organization's recommendation of 400 mg. a day. There are a number of studies that indicate that replacing animal protein in the diet with soy protein (keeping total protein intake the same) can help reduce the amount of calcium lost through urine. Too little protein causes bone loss as it takes protein to build and maintain bone. Shoot for about one half gram of protein for each pound you weigh. No Bones About It: What is the bottom line for bone health? The best bone-building diet fits right into most guidelines for good nutrition. Build your diet around whole grains, fruits and vegetables with a few servings of calcium-rich foods. Make sure you~get enough vitamin D from sunlight or fortified foods. Ask Me For A Free Hearing Test 234 S. Santa Fe 827-8911 1-800-448-0215 HEARING HEALTHCARE ASSOCIATES 26 Years Experience Filling Hearing Aids ir!i..,iji Minimize salt intake and try to eat the right amount of protein for your weight. Exercise, especially walking and jogging is very beneficial, too. Quiclc & Healthy Ideas Here are some ideas to put more bone healthy ingredients in your diet. • Add chopped kale and other dark greens to soups, stir fry dishes and salads. • Use canned salmon with bones and no added salt in place of tuna for variety and more calcium. • Sprinkle a few chopped nuts over yogurt and fruit. Nuts add crunch, flavor and important bone healthy minerals to dishes. • Make a smoothie using skim milk, yogurt, fruit and wheat germ for breakfast. These ingredients contain calcium and important vitamins and minerals for your bones. SENIORS SELECT MENU • CHICKEN-FRIED STEAK DINNER • LIVER & ONIONS DINNER • CATFISH DINNER • FRIED CHICKEN DINNER • SMALL CHEF OR CAESAR SALAD •YOUNG AT HEART (menu items from children's menu) 1-135 and Crawford, Sallna 825-5733 Senior Discount Every Tuesday! Double Coupons Everyday. Details in Store li^i [nniDii) 1020 W. 1st • AbUene • 263-1862

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