If a bone density scan has placed you at risk for osteoporosis, you might want to think twice before starting a bone-building medication as a first course of action. Changing your diet to include more calcium and vitamin D is an effective and less risky strategy that doctors often disregard, according to a recent University of Illinois study published in the journal Nutrients.

Many doctors are quick to prescribe bone-building medication because they believe it's unlikely that people will change their diets, said study co-author Karen Chapman-Novakofski, professor of nutrition at University of Illinois. But these medications have risks, which ironically include an increase in hip fractures and jaw necrosis, and therefore should be used as a last resort when diet and supplements don’t help, she said.

In the study, which analyzed 219 articles in scientific journals, the researchers found that adults who increase their intake of vitamin D and calcium, whether through food or supplements, usually increase their bone mineral density and reduce their risk for hip fracture significantly.

The National Osteoporosis Foundation recommends that adults age 50 and older get a total of 1,200 mg of calcium and 800-1,000 international units (IUs) of vitamin D every day. Karen Plawecki, lead author of the study, said it is possible to consume the recommended calcium without gaining weight. Three glasses of 1 percent or skim milk contain 900 mg of calcium, and many other foods, like soy milk, orange juice, cereal and bread, are often fortified with calcium and vitamin D.

The researchers also noted that following a low-sodium diet seems to have a positive effect on bone density. Click the National Osteoporosis Foundation links below for tips on getting enough calcium and vitamin D.

http://www.nof.org/aboutosteoporosis/prevention/calcium

http://www.nof.org/aboutosteoporosis/prevention/vitamind

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Comments

Nature, in the form of plants and animals, most likely provides everything we need to live a healthy life. Unfortunately pasteurization, refrigeration, and prescription medication, makes everyday living a little easier.

The proper supplementation, especially Calcium and Vit. C is critical! I can't tell you how many of my clients have suffered dearly from neglect of these supplements.

People tend to forget that exercise when one is young, especially when it consists of some some of resistance training, helps build bone density - this then helps in later years if there is an onset of osteoporis

I have taken vitamin supplements for year along with Calcium with D and bike 4 days a week and yoga 2. I was just diagnosed with osteoporosis. I would love to see a discussion of treatment.

Thanks for the good information! Calcium and Vitamin D are a great way to give your body the building blocks it need to make healthier bone.

Thanks for sharing this post with us. Will definitely look more into it, and maybe develop more on our blog. Regards, Ina

Hey thank you for sharing that valuable post.I am currently taking Vitamin E for my skin.I think i should also try your tips.

thanks for your sharing, now i know that calcium and vitamin d are very important. It means i have to fulfill both of them.

I agree that foods high in calcium and vitamin D are of great importance for the development of increased bone density. In addition, it may be necessary to supplement in some cases, especially for women over the age of 50. Research has shown that weight bearing exercise also serves an important role in bone density and should be included with the proper diet.

I think most people can use some vitamin D in the winter period, it is very cheap but to take the right dosage is a problem...

It's very refreshing to read a post that promotes the use of other supplements in place of prescription drugs. Also the note about low-sodium diet's impact on bone density is surprising.

My mum use to take calcium but don't know for what purpose in particular though she has stop taking it for some time now. I must say that this is my first time of hearing about osteoporosis and I want to thank you for this valuable information.

Research shows that calcium citrate is more easily absorbed by the body, thereby making the calcium more available to the body. Also, adding weights to your exercise routine may help your bones too.

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