Prevent Brittle Bones
Q: Mr. Pedometer, you encourage us to “eat right,” but do you have any suggestions that may help prevent brittle bones?
A: We just missed National Osteoporosis Month in May, but we found an article in a recent edition of Spry Living newspaper insert that lists snacks high in calcium. Author Nancy Rizzo, RD, notes that 44 million Americans have low bone mineral density, and 10 million have full-fledged osteoporosis, which she defines as “a condition characterized by weak, brittle bones.”
One way to prevent the disease or to diminish the risk of fractures is by making sure you have a calcium-rich diet – 1,000 mg calcium per day for those under age 50, up to 1,200 mg per day for those of us over 50.
Here are three snack swaps that can provide you with more calcium:
- Figs instead of fruit. “This sweet dried snack is much higher in calcium than an apple or banana, and two figs are just 45 calories.”
- Edamame instead of carrots. “The soybean provides an extra shot of calcium, with 10 % of your daily needs in just one cup, and almost 20g of muscle-building protein.”
- Almond butter instead of PB. “Make your Ants on a Log – celery filled with nut butter and topped with raisins – with almond butter for five times the calcium.”
Visit Parade.com to get online versions of the Spry Living May 2017 recipes for other calcium-rich snacks, including caramelized onion dip, a green smoothie, and healthy chocolate chip cookies (by adding a mashed banana and Greek yogurt).
Brittle bones can lead to falls and fractures – in either order – so adding calcium to one’s diet is a good way to avoid the lack of mobility that can result from such accidents.
Of course, Mr. Pedometer would be remiss if I did not also mention that load-bearing exercise is another good way to promote bone density. Mr. Pedometer has arranged for a friend to write an anti-osteoporosis guide. If you would like a copy, email us at [email protected]