Healthy Bones

• support your body
• protect organs
• help muscles work & store calcium
• build & keep strong, healthy bones throughout your life

Osteoporosis Symptoms

• bone mineral is lost, bones become weaker and prone to breaking
• take years to develop
• no warning symptoms
• can develop at any age: lose bone in mid 30s
• over 2.3 million Canadians have osteoporosis： common in women, 1/8 men 50+ has

Osteoporosis Risk Factors

1. either parent has had a hip fracture
2. has a prior fracture with minimal trauma
3. history of falls in the past 12 months
4. more than 3 mths use of glucocorticoid therapy such as prednisone
5. rheumatoid arthritis
6. current smoker
7. 3+ alcohol drinks per day
8. weight loss greater than 10% since age 25
9. women after menopause

Certain Vegetables and Arthritis

• potatoes, tomatoes, eggplant, bell peppers
• no studies showing will make pain, swelling, or arthritis worse
• evidence stating might help decrease inflammation
• have antioxidants and promote a healthy gut

Keep Bones Strong and Healthy

• Nutrition：calcium, vitamin D, protein
• be active:
  • adults: 150 mins / week
  • children: 60 mins / day
  • strengthen muscles & bones 2-3 days / week: walking, jogging, running, jumping rope, lifting weights, climbing stairs, dancing

Calcium

• 19-50 years old: 1000 mg / day
• 51-70 years old male: 1000 mg / day
• 50+female years old& 70+ years old male: 1200 mg/ day

Foods rich in Calcium

• dairy products such as milk, yogurt, cheese
• calcium-fortified soy, almond & rice beverages
• *Canned salmon or sardines, tofu (made with calcium), bok choy, Chinese cabbage, spinach, seaweed
  • calcium in soy beverage is absorbed at the rate of 75% of milk
  • canned salmon: bones must be consumed

Foods

• best：salmon, tuna, mackerel
• good：cheese, egg yolks, beef liver
• fortified foods: milk, yogurts, soft margarines, soy beverages

Vitamin D supplements

• 0-50：400IU / day
• 50+    ：1000IU / day
• D2: vegan form ，D3: non vegan form
• not recommended to take more than 2000IU/ day

Calcium Supplements

• calcium carbonate: best absorbed with food
• calcium citrate: taken at any time
• take a dose of 500mg or less at one time 
• speak to your health care team

Buying Supplements

• many different types e.g.：omega-3、herbs, probiotics
• choose one with NPN：
  • Natural Product Number NPN-8
  • Health Canada indicate products are safe and effective

Buying supplements Online