Bone Health/Osteoporosis
The Two-Part Approach to Healthy Bones

Part One: Good Nutrition

When it comes to good bone nutrition, calcium is the superstar, and with good reason! Bone is nearly 65 percent mineral, and most of that is calcium. So calcium is critical to maintaining strong, healthy bones. But bones aren't only mineral. They're also made up of living, growing material. And that means that many nutrients are important to bone health. This chart lists a few of the nutrients most important for bone health.

Calcium — The bone health superstar; helps build strong bone (*1,000 mg)
Vitamin D — Helps the body absorb calcium (*400 IU)
Protein — Provides the framework of the bone (*50 g)
Phosphorus — Together with calcium, creates the "cement" that holds bone together and gives it strength (*1,000 mg)
Magnesium — Strengthens the framework of the bone (*400 mg)
*Daily values are based on food-label guidelines.

Other nutrients such as vitamins A, C, and K, plus minerals like zinc, copper, and manganese, also play important roles in bone health. For instance, vitamin C is necessary for bone protein formation. And vitamin K helps the calcium bind to the bone.

Good Nutrition Through the Years

Good nutrition is important throughout our lives. We now know that eating a balanced diet can help us keep our bones strong and healthy. Most of our bone mass is developed during our teens and 20s. A calcium-rich diet during these years can help maximize bone density.

A healthy diet in our middle-to-senior years may help slow the loss of bone density that occurs naturally. The best way to support bone health is to eat a calcium-rich diet with a variety of foods every day and to exercise regularly. These two important lifestyle choices not only help maintain strong bones but also support overall health.

Can I Get the Nutrition I Need?

Your first choice for getting bone-health nutrients should be a diet consisting of a variety of foods. Your body makes best use of the vitamins, minerals, and other nutrients it receives from food. But sometimes it can be very difficult to get all the nutrients you need. For instance, research suggests that four out of five women are not getting the calcium they need. In fact, most women get as little as 600 mg (only 60 percent) of the calcium they need each day. And vitamin D, necessary for calcium absorption, is difficult to get from nonfortified foods, especially for those who can't or don't use dairy products. In addition, your ability to use the vitamin D in sunlight decreases with age.

For that very reason, you may want to add an adult liquid nutritional product to your diet. Ensure® High Calcium is a delicious drink that offers a wide variety of nutrients including calcium, vitamin D, and protein to help maintain your bone health. Click here for more information on Ensure High Calcium.

Part Two: Exercise

You know exercise is good for your body and is necessary for the development and maintenance of healthy bones. Your bones must have regular, weight-bearing exercise to be strong. "Weight-bearing" means exercise in which the body works against gravity, and includes any exercise that you must stand to do; for instance, walking, jogging, dancing, or aerobics are good choices for your heart and your bones.

Recent research has shown that strength training (also known as weight lifting) can help build and maintain bone health. Start slowly, with lighter weights, and build up to heavier weights. An added bonus: Strength training helps build muscles as well as bones. Stronger muscles may reduce your risk of falls. Talk with your doctor before beginning any exercise program.