Take Care of Your Bones

Take Care of Your Bones

by | Nov 23, 2021

Take care of your bones today for better quality of life tomorrow!

According to the National Institutes of Health, about one in every two Americans over the age of 50 may already have or be at risk of developing osteoporosis. (1) Osteoporosis is a disease where, over time, bone quality and strength decline, making bones more likely to fracture and break. Fractures can develop not only as a result of a slip or fall but also from everyday sneezing or coughing. If your doctor diagnoses you with osteoporosis, the best course of action for slowing its progression may be prescription medication. However, nutrition and exercise can help provide a good foundation to prevent or delay disease development. (1)

Know Your Risks

While all risks are not completely understood, there is a genetic factor linked to osteoporosis – mainly, if poor bone mineral density runs in the family. In addition to genetic factors, poor nutrition, smoking, excessive alcohol, and a lack of exercise can all increase your risk of developing osteoporosis. It is important to talk to your doctor to discuss your level of risk and prevention measures. (1)

Build More Bone

Although they may not seem like it, bones are a living tissue and go through times of building and breakdown during the life cycle. Bones grow the most during childhood, but they also change and become stronger as an adult by doing exercises like weightlifting or running. (1) Similar to a savings account or retirement fund, the more you build when you are young, the more you can afford to spend as you age. Current recommendations to support strong bones include muscle strengthening exercises at least two times per week. These exercises require your muscles to do more work than doing just day-to-day activities. Additionally, strength training exercises should be done to the point where it would be difficult to perform one or two more repetitions. Examples include lifting weights, working with resistance bands, and doing body weight exercises such as push-ups, pull-ups, and planks. Additionally, climbing stairs, and carrying heavy loads (such as groceries and heavy gardening) also count when done frequently.(2)

Support Your Bones

In addition to exercise, nutrition plays a large role in promoting healthy bones. The two most important nutrients for bone health are calcium and vitamin D. Calcium is what gives bones their strength but is also involved in many other processes in the body. If you do not regularly consume enough calcium, your body takes it from your bones. (3) If this happens for long enough, your bones will become weakened and begin to develop osteoporosis. Vitamin D is important for the absorption of calcium. Not having enough vitamin D can impact your bones, even if you get enough calcium from your diet. (4)

 

Life-stage group Calcium (mg/day) Vitamin D (IU/day)
Infants 0-6 months 200 400
Infants 6-12 months 260 400
1-3 years old 700 600
4-8 years old 1,000 600
9-13 years old 1,300 600
14-18 years old 1,300 600
19-30 years old 1,000 600
31-50 years old 1,000 600
51–70-year-old males 1,000 600
51–70-year-old females 1,200 600
> 70 years old 1,200 600
14-18 years old, pregnant/lactating 1,300 600
19-50 years old, pregnant/lactating 1,000 600

 Recommended Calcium and Vitamin D Intakes (5) Definitions: mg = milligrams; IU = International Units

Bone Strengthening Foods

There are a variety of food sources that provide calcium and vitamin D. Calcium can be found in dairy products, green vegetables, and calcium-fortified foods. Examples of calcium-containing dairy products include cheese, yogurt, and reduced-fat milk. Other calcium-fortified foods include breads, orange juice, cereals, and tofu. When it comes to vitamin D in your diet, be sure to include fatty fish such as tuna and salmon. There are smaller amounts of vitamin D found in cheese, mushrooms, and beef liver. Similar to calcium, there are many vitamin D-fortified foods available. Some examples are cereals, orange juice, milk, and milk products. Check out the two tables below for calcium and vitamin D food sources. (5)

Calcium Content of Selected Foods

Food Serving size Milligram (mg) per serving % DV
Sardines, canned in oil 3 oz 324 32%
Cheddar cheese, shredded 1 ½ oz 306 31%
Nonfat milk 8 oz 302 30%
Yogurt, reduced fat, no solids 8 oz 300 30%
2% milk (reduced fat) 8 fl oz 297 30%
Whole milk 8 fl oz 291 29%
Cottage cheese, 1% milk fat 2 cups, unpacked 276 28%
Mozzarella, part skim 1 ½ oz 275 28%
Tofu firm, with calcium ½ cup 204 20%
Orange juice, calcium fortified 6 fl oz 200-260 20-26%
Tofu soft, with calcium ½ cup 138 14%
Frozen yogurt, vanilla, soft serve ½ cup 103 10%
Ready-to-eat cereal, calcium fortified 1 cup 100-1000 10-100%
Turnip greens, boiled ½ cup 99 10%
Kale, raw 1 cup 90 9%
Vanilla ice cream ½ cup 85 8.5%
Soy beverage, calcium fortified 8 fl oz 80-500 8-50%
Flour tortilla 1, 6” diameter 37 4%
Sour cream, reduced fat, cultured 2 Tbsp 32 3%

Adapted from Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. (7)

Vitamin D Content of Selected Foods

Food Serving size Micrograms (mcg) per serving International Units (IU) per serving Percent DV
Cod liver oil 1 Tbsp 34 1,360 170
Rainbow trout, cooked 3 oz 16.2 645 81
Salmon (sockeye), cooked 3 oz 14.2 570 71
White mushrooms, raw, exposed to UV light ½ cup 9.2 366 46
2% milk, vitamin D fortified 1 cup 2.9 120 15
Soy, almond, & oat milk, vitamin D fortified 1 cup 2.5-3.6 100-144 13-18
Ready-to-eat cereal, fortified with 10% DV vitamin D 1 serving 2.0 80 10
Sardines (Atlantic), canned in oil, drained 2 1.2 46 6
Egg, scrambled 1 large 1.1 44 6
Beef liver, braised 3 oz 1.0 42 5
Tuna fish (light), canned in water, drained 3 oz 1.0 40 5
Cheddar cheese 1.5 oz 0.4 17 2
Portabella mushrooms, raw, diced ½ cup 0.1 4 1
Chicken breast, roasted 3 oz 0.1 4 1
Ground beef, 90% lean, broiled 3 oz 0 1.7 0
Broccoli, raw, chopped ½ cup 0 0 0

Adapted from Vitamin D – Fact sheet for health professionals (8)

Stay Safe and Healthy as You Age

Osteoporosis can be a serious and life changing diagnosis. However, adopting healthy habits like limiting smoking and excessive alcohol consumption can decrease your risk. Consuming enough calcium and vitamin D each day and getting regular muscle building exercise at least twice a week can also help protect your bones. Women over the age of 65, or anyone diagnosed as “at risk,” should be regularly screened for osteoporosis by a doctor during their yearly physical health exam. (6,7,8)

Making healthy lifestyle choices from a young age can help prevent or delay osteoporosis, but once you’re diagnosed, the best course of action for slowing its progression may be prescription medication. Consult your doctor before beginning a new exercise program or for interactions with medications.

References

  1. “Osteoporosis Overview.” National Institutes of Health, U.S. Department of Health and Human Services, https://www.bones.nih.gov/health-info/bone/osteoporosis/overview.
  2. S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.
  3. “Osteoporosis.” Edited by Susan Randall, Osteoporosis | Office on Women’s Health, National Institute of Arthritis and Musculoskeletal and Skin Diseases, 20 May 2019, https://www.womenshealth.gov/a-z-topics/osteoporosis.
  4. “Office of Dietary Supplements – Vitamin D.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 22 Mar. 2021, https://ods.od.nih.gov/factsheets/vitaminD-HealthProfessional/
  5. S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov
  6. Palmer S. Bone Health and Diet. Today’s Dietitian. 2013;15(2):44.
  7. Office of the Surgeon General (US). Bone health and osteoporosis: A report of the surgeon general. Rockville (MD): Office of the Surgeon General (US); 2004. Table 7-2, Selected Food Sources of Calcium. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/
  8. Vitamin D – Fact sheet for health professionals. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3. Published August 17, 2021. Accessed November 11, 2021.

Guest contributors: Andrew Treble and Lexi Fraino are master’s students and Dietetic Interns from Florida State University’s Department of Nutrition & Integrative Physiology.

Prevent the Spread of Illness

Prevent the Spread of Illness

by | Mar 3, 2020

During flu season or other outbreaks of illness, take extra steps to stop the spread of germs.

basket of cleaning supplies

Keep surfaces clean and sanitized to help reduce the spread of illness. (Photo source: Kendra Zamojski)

  1.  Wash hands frequently with soap and water. If soap and water are not available, use an alcohol-based hand sanitizer.
  2. Cover your mouth and nose when coughing and sneezing. Use a tissue and toss, or cover your face with your elbow.
  3. Avoid close contact with others showing signs of respiratory illness like sneezing and coughing.
  4. Stay home if you are sick.
  5. Clean and sanitize surfaces. Use a spray or wipe a sanitizer of your choice across the surface. (Be sure to follow the package directions for the most effective use.) Mixing 1 teaspoon of chlorine bleach in a quart of water  (4 teaspoons per gallon) will make an effective sanitizer.
  6. To avoid foodborne illness, use a food thermometer to ensure foods like meat and eggs are cooked to their proper temperatures for safety.

References:

World Health Organization (WHO): https://www.who.int/health-topics/coronavirus

UF/IFAS EDIS: https://edis.ifas.ufl.edu/fy1280

Music source:  Maple Leaf Rag (1899, Z. Brewster-Geisz version) by Scott Joplin is licensed under a Public Domain Mark 1.0 License.

Stand Up for Your Health

Stand Up for Your Health

by | Jul 26, 2018

Get out of your chair. Photo source: Amy Mullins

Have you ever thought about how many hours a day you spend sitting?  Sitting at your desk, sitting in front of a computer, sitting watching television, sitting in the car, sitting, sitting, sitting.  On average, Americans sit approximately 13 hours a day and sleep 8 hours adding up to a whopping 21 hours of inactivity.  All of this sitting around may in fact be shortening our lives.

The cumulative effect of daily inactivity, or sedentary time, has contributed to a nationwide crisis of escalating chronic health conditions that include obesity, heart disease, high blood pressure, stroke, certain cancers, and type-2 diabetes.  According to research, including a 2014 Harvard study of over 92,000 women, the risk of dying from stroke, heart disease, and cancer increases with the more time spent standing.  In addition, the negative effects of excessive sitting seem to be just as strong in people that participated in a regular exercise regimen!

Standing Has Many Benefits

Our bodies increase a fat-burning enzyme called Lipoprotein Lipase when muscles are activated.  This doesn’t just happen during purposeful exercise, but even during periods of standing.  In fact, standing burns 30% more calories than sitting still!  Regular engagement of muscles keeps them in a more continuous metabolic state that helps improve blood cholesterol, blood pressure, and blood sugar levels.  Regular intervals of standing with minimal movement does all of this and so much more:

  • Improves posture
  • Tones muscles
  • Increases blood flow
  • Improves metabolism
  • Improves mood
  • Increases mental energy
  • Reduces fatigue

During a typical day at work, experts recommend not sitting for more than 20 minutes at a time with regular intervals of standing.  Standing up and walking even for just 5 minutes can lift your mood, increase mental energy and productivity, and can even dull your urge for unnecessary snacking.

What You Can Do

Standing desk. Photo source: Amy Mullins

Get up and move more!  Consider some of these ideas to help in your quest to be more active during the day:

  • Create a culture of health and encourage others in your workplace to support one another.
  • Purchase a “standing desk” or get creative and make one to meet your needs
  • Use a smartphone app, wrist monitoring device (such as a FitBit), or just an alarm on your phone or desktop to remind you to stand up and stretch or to walk outside for some fresh air.
  • Instead of emailing or calling a co-worker, get up and take a stroll down the hall.
  • On a conference call? Stand, move, stretch, do squats or desk push-ups.
  • Take the stairs as often as you can.
  • Forget hum-drum meetings in the conference room! Get creative on your feet and schedule walking meetings.
  • Skip the afternoon coffee and energize with some office exercises. Consider getting an exercise mat, resistance band, stability ball and light weights.
  • Wear comfortable shoes and clothing to the office and enjoy part of your lunch break taking a brisk walk and/or stretching.
  • Bring your own reusable bottle to work and drink more water throughout the day. More water means more times you’ll have to walk to the restroom!

It’s not easy to create positive habits, but your health is worth it.  But, making even a few changes to your normal routine can put you on a path to a happier and healthier life. For additional information about healthy habits in the workplace, visit:

NIH U.S. National Library of Medicine

U.S. Division of Occupational Health and Safety

CDC Workplace Health Promotion

University of Michigan Computer Ergonomics

No Time to Cook!

by | Aug 9, 2013

Arriving home after work, the race against the clock begins.  I have only two hours to get dinner on the table and to get my family fed, bathed, and in bed.  But, what do I make for dinner?  I need something that is quick, easy, and my family will eat.

Use a crockpot to have dinner ready when you get home.

Use a slow cooker to have dinner ready when you get home.

Preparing healthy meals at home doesn’t need to take a lot of time.  Planning will go a long way to help save you time.  Good nutrition doesn’t just happen; you have to plan for it.  Start by creating a weekly meal calendar and shopping list.  This will help you save time and money.  For mealtime emergencies, keep a well-stocked pantry and plenty of frozen fruits and vegetable on hand in the freezer.

  • Choose foods with faster cooking times:  ground meat, tender cuts, chops, or fish.  Vegetables and meat cut into small pieces will cook very quickly in a stir-fry.  Canned and frozen vegetables make quick side dishes.
  • Make extra food when you have time.  On weekends, make double or triple batches to stock your freezer with main dishes.  Soups, sauces, and casseroles work well to freeze for later use.  Cook dried beans, meat, and pasta to freeze for use in meals during the week.
  • One-dish meals like fajitas, salads, sandwiches, and casseroles are a great way to include a variety of nutritious foods at dinner time.  Use a slow cooker to have dinner ready when you get home.  One-dish meals save time on clean-up, too.
  • Save time and money by incorporating “planned-overs” into your menus.  Pack leftovers for lunches the next day.  Use leftover chicken in salads, soups, quesadillas, or pasta dishes.

Preparing healthy meals may take some planning and effort but can be quick and easy.  Now, if I could just figure out what to do about my picky eater…

To learn more about healthy cooking, sign up for the Fabulous Foods cooking series beginning in August.  For more information about the cooking class or making healthy meals, contact the UF/IFAS Leon County Extension office at 850-606-5200 or contact Kendra Zamojski at Hughson@ufl.edu

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Create Your Own Casserole or One-Dish Meal:

It is easy to make a casserole or one-dish meal with items that you have on hand. Choose one or more ingredient(s) from each of the following categories:

  • 1½ to 2 cups cooked or canned meat, chicken, fish, eggs, dried beans, peas
  • 1½ cups vegetables (e.g. tomatoes, green beans, potatoes, broccoli, peas, cabbage)
  • 1 to 1½ cups cubed bread, cooked rice, or pasta
  • 1 to 1½ cups liquid ingredients (e.g. cream soup, tomato soup or sauce, cheese sauce, white sauce, evaporated milk, or shredded cheese plus milk)
  • Other optional ingredients for flavor (e.g. onion, spices, herbs)

Mix ingredients thoroughly and cook in the oven or on the stove top. If you cook in the oven, place the ingredients in a covered casserole dish and add optional toppings, such as bread crumbs, cracker crumbs, or Parmesan cheese. Bake at 350°F for 45 minutes. Uncover the last 15 minutes to brown the topping. Serve hot.

If you cook this one-dish meal on the stove top, place the ingredients in a large skillet. Simmer until bubbly. An optional topping of Parmesan cheese or croutons can be added to each serving. Serve hot.