Strong bones - the heart healthy way
November is Osteoporosis Month. You might be surprised to learn that your heart healthy habits can benefit your bones too. Here's how.
1. Get enough calcium
Why: Calcium is a major mineral found in bones and it's the most important nutrient when it comes to maximizing bone density.
How much: Enjoy at least two servings of Milk and Alternatives as suggested in Eating Well with Canada's Food Guide. Adults aged 51+ actually need three daily servings to minimize the bone loss that naturally occurs with age. And to support their growing bones, tweens and teens aged 9-18 need three to four servings of Milk and Alternatives every day.
How to keep it heart healthy:
- Drink low-fat milk (skim, 1% or 2%) or low-fat fortified soy beverages.
- Read the food labels and choose cheese with less than 15% M.F. (milk fat), and yogurt with 2% M.F. or less.
- Remember that beans, fish, tofu, nuts, vegetables, fruit and orange juice contain some calcium too. Check out the Calcium Calculator by Osteoporosis Canada to see if you're getting enough.
2. Watch the sodium
Why: Eating too much sodium can reduce bone mineral density and may lead to other problems such as high blood pressure.
How much: Aim to eat no more than 2,300 mg of sodium in a day, which is the amount of sodium found in about one teaspoon of table salt.
How to keep it heart healthy:
- Buy lower sodium versions of foods. Look for the words "low sodium", "reduced in sodium" or "sodium-free" on food packages.
- Flavour food with fresh garlic, ginger, herbs, spices and lemon juice instead of salt.
- Use baked or grilled meat in sandwiches instead of canned or processed meat.
3. Get enough vitamin D
Why: Vitamin D helps your body use and absorb calcium. A healthy diet with adequate calcium and vitamin D and regular physical activity help to achieve strong bones and may reduce the risk of osteoporosis.
How much: To get enough vitamin D, Eating Well with Canada's Food Guide recommends drinking 500 mL (two cups) of skim, 1% or 2% milk or low-fat fortified soy beverage every day. Adults over age 50 also need to take a 400 IU vitamin D supplement daily.
How to keep it heart healthy:
- Eat fish at least twice a week. Fatty fish such as salmon, char and trout naturally contain vitamin D.
- Use a small amount (2-3 Tbsp or 30-45 mL) of soft, non-hydrogenated margarine, such as Becel, every day. It's an excellent source of vitamin D and it's low in saturated fat and has no trans fat.
4. Go easy on caffeine
Why: Too much caffeine can increase calcium loss in your body.
How much: Keep your caffeine intake to a maximum of 400 mg a day or about four regular-sized cups (8 ounces) of coffee. Remember that colas and energy drinks also contain caffeine.
How to keep it heart healthy:
- Quench your thirst with water. Add a splash of 100% unsweetened fruit juice or a wedge of lemon for extra flavour.
- Try plain tea. A cup of tea has about 50 mg of caffeine and likely less if you brew your tea lightly. Herbal tea is caffeine-free.
- Switch to decaf coffee. Or mix half decaf and half regular in your next cup of java.
5. Keep active
Why: Osteoporosis, heart disease, high blood pressure and stroke are just some of the health risks linked to inactivity.
How much: Canada's Physical Activity Guide recommends being active for 30 to 60 minutes every day.
How to keep it heart healthy:
- Break it down. Go for a 15 minute walk at lunch and then head out for another 15 minutes after supper.
- Keep fit with weight-bearing activities such as dancing, tennis, jogging or stair-climbing machines.
- Play a game of soccer or one-on-one basketball with the kids.