Have a STRONGtober by Supporting Your Bones!
Wishing you a healthy active October! Let’s start by thinking of our bone health. Building healthy bones is extremely important. That strength will be essential as we continue to age gracefully. It starts early! Right around age 30 we reach our peak bone mass. So all through childhood and as young adults we need to incorporate minerals, nutrients, physical activity, and strength training. That foundation of strength will stay with us as long as we nurture it throughout our lives.
Tips For All Ages ~ Healthy Bones
Save these tips in your notes!
Eat Veggies ~ green & yellow especially are linked to increase mineralization when we are young & high in Vitamin C which stimulates bone production. One study showed women over 50 who consumed onions often, had a 20% lower risk of Osteoporosis compared to woman who rarely ate them.
Perform Weight Bearing & Strength Training Exercises ~ Promotes formation of new bone, beneficial in preventing bone loss ~ it effects density, strength & size!
Eat Protein ~ 50% of bone is made of protein! But be sure it’s balanced – some high protein diets can leach calcium from bones to counteract acidity in the blood.
Eat High Calcium Foods ~ Learn more about calcium absorption. It can be tricky. Because of the fairly fine line between too little and too much we should spread our calcium intake out over the course of each day.
Incorporate Vitamin D & K ~ D helps with calcium absorption & K2 helps by modifying osteocalcin, a protein involved in bone formation.
Include Foods High in Magnesium & Zinc ~ These are minerals that play an important role in converting Vitamin D into the active form that promotes calcium absorption. Zinc promotes the formation of bone building cells.
Avoid Very Low Calorie Diets ~ they can slow down your metabolism, create rebound hunger and cause loss in muscle mass. Studies show a balanced diet of at least 1200 calories daily will preserve bone health.
Try Collagen Supplements ~ recent studies suggest it may help preserve bone health by reducing collagen breakdown.
Maintain a Stable & Healthy Weight ~ have a low body weight may be the main factor contributing to reduced bone density in the postmenopausal age group. Being Overweight can increase the risk of fractures due to the stress of extra weight.
The Calcium Conundrum
Calcium & The Cardiovascular System
By Dr. Elisa Mercuro, Doctor of Osteopathic Medicine
Many people take calcium supplements to benefit bone health. There is, however, a dose ceiling where taking too much can increase perhaps cardiovascular risk. The recommendation for osteopenia and osteoporosis prevention and treatment is often about 1200 mg per day of calcium. Many people struggle with getting this in through the diet either due to dietary restrictions or preferences, particularly with the exclusion of the calcium heavy hitter ~ dairy.
There are multiple studies showing that calcium supplementation over prolonged periods of time at doses exceeding 600 mg may increase the risk of cardiovascular mortality. There seems to be a dose relationship in that higher doses infer greater risk.
In a 2021 meta-analysis in the journal Nutrients of randomized controlled trials, it was found that calcium supplementation in doses of 700-1200 mg (which is often the dose for bone health) was found to be associated with a 15% higher cardiovascular mortality…
Harvest Salmon Salad
A Recipe Supporting Bone Health
Enjoy a delicious assortment of flavor and texture with grilled salmon, sweet potatoes, avocado, greens, and more. It’s fall-season healthy food in tastiest, easy-to-make way.
Prep Time: 10 minutes | Cook Time: 30 minutes | Serves: 2Recipe by: Kate Swords, Functional Nutritionist
INGREDIENTS
- 2 4-ounce salmon filets (prefer wild caught)
- 2 cups sweet potatoes roasted
- 4 cups salad greens (spinach, kale, arugula, etc)
- 1 avocado chopped
- 2 ounces walnuts or . . .
What Patients Have To Say
Special Days In October
Mark Your Calendars
Monthly & Weekly Celebrations
• Eat Better, Eat Together Month
• National Breast Cancer Awareness Month
• National Dental Hygiene Month
• National Physical Therapy Month
• Mental Illness Awareness Week
• Bone and Joint Action Week (Oct. 12-20)
• National Health Education Week
Daily Celebrations
October 1, National Taco Day, International Day of Older Persons, International Music Day, National Black Dog Day, National Fruit at Work Day
October 2, International Day of Non-Violence, International Walk to School Day, National Custodian Day, National Kale Day, National Pumpkin Seed Day, Rosh Hashanah (Oct 2-4), World Farm Animals Day
October 3, National Boyfriend Day, National Techies Day
October 4, National Golf Lovers Day, Kids Music Day, Kindness to Animal Day
October 5, National Do Something Nice Day, World Teachers’ Day, Bookshop Day, National Apple Betty Day, National Be Nice Day, World Card Making Day
October 6, National Noodle Day, National Coaches Day
October 7, International Day of Peaceful Communication, National Consignment Day, National Forgiveness & Happiness Day, National Inner Beauty Day, World Architecture Day, You Matter To Me Day
October 8, Ada Lovelace Day, Dyslexia Day, National Face Your Fears Day, National Heroes’ Day, National Salmon Day
October 9, Emergency Nurses Day, Leif Erikson Day, National Curves Day, National Stop Bullying Day
October 10, Inclusion Day, National Hug a Kevin Day, World Mental Health Day
October 11, National Coming Out Day, National Spread Joy Day, Yom Kippur
October 12, National Chess Day, National Farmers Day, National Gumbo Day, National Pulled Pork Day, World Arthritis Day, World Hospice and Palliative Care Day
October 13, Breast Cancer Awareness Day
October 14, Columbus Day, Indigenous Peoples’ Day, National Dessert Day, National I Love You Day
October 15, National Cheese Curd Day, National Esthetician Day, National Lemon Bar Day, National Mushroom Day, National Pregnancy and Infant Loss Remembrance Day, Sweetest Day, World Students’ Day
October 16, Dictionary Day, Global Cat Day, National Boss’ Day, National Fossil Day, National Sports Day, National Take Your Parents to Lunch Day, World Food Day
October 17, Black Poetry Day, National Pasta Day, Wear Something Gaudy Day
October 18, National Mammography Day, World Menopause Day
October 19, International Sloth Day, National New Friends Day, National Seafood Bisque Day, World Humanitarian Action Day
October 20, International Chef Day, World Osteoporosis Day
October 21, National Apple Day, National Pets for Veterans Day
October 22, International Stuttering Awareness Day, National Color Day, National Nut Day
October 23, National Medical Assistants Day
October 24, United Nations Day, World Polio Day
October 25, International Artist Day, National I Care About You Day, World Lemur Day, World Opera Day
October 26, National Day of the Deployed, National Make a Difference Day, National Pumpkin Day
October 27, National Black Cat Day, National Mentoring Day, Navy Day
October 28, National Chocolate Day, National First Responders Day, National Immigrants Day
October 29, National Cat Day, National Oatmeal Day, World Psoriasis Day
October 30, National Checklist Day, National Treat Your Pet Day, Mischief Night
October 31, Diwali, Girl Scout Founder’s Day, Halloween, National Caramel Apple Day, National Knock-Knock Joke Day, National Magic Day
