Top Tips for Bone Health

Get Enough Dietary Calcium

The National Institutes of Health (NIH) recommends the following approximate daily calcium levels:

Adolescent: 1,200 mg
Adult: 1,000 mg
Postmenopausal woman not on estrogen replacement therapy (ERT): 1,500 mg
Postmenopausal woman on ERT: 1,000 mg

The average American diet supplies 500 to 800 milligrams of calcium daily. You can improve on this by adding one to two glasses of skim milk or one to two glasses of calcium-fortified soy milk, green leafy vegetables, asparagus, broccoli, sea vegetables, tofu, and other soy products.

If you cannot fulfill your calcium requirement from dietary sources alone, supplementation might be a suitable alternative. But do not be overzealous — excess calcium can also promote bone loss due to its interference with manganese absorption. In addition, research has demonstrated that calcium intake of more than 2,000 mg per day may be detrimental to your health because of its negative impact on the absorption of magnesium.

Aim for a ratio of 2:1 of calcium to magnesium. For example 1,000 mg calcium with 500 mg magnesium, some additional vitamin D and 1 mg boron in a softgel form is an ideal combination.

Let the Sun Shine In

Just 15 minutes of sunlight a day on exposed areas of the body — particularly the hands and legs — along with a healthy diet, should be enough to get your basic requirement of vitamin D. Most high-quality multivitamin/mineral supplements also contain 200-400 units of vitamin D. The RDA for vitamin D is 400 IU per day. Older women may safely take up to 800 IU per day.

Move It!

Weight-bearing exercise is paramount when supporting your bone health. No doubt about it — sedentary people are much more prone to weaker bones. Walking at least 20 minutes a day will help prevent bone loss in your hips. I also recommend weight-bearing aerobic exercise to strengthen the heel of the foot.

Walking to a supermarket with a backpack and filling it up with some groceries is a great way to help bone density in your hips, ankles, and heels. Swimming should not be your predominant form of exercise as it is not weight-bearing; however, aquatic aerobics are fine. Warm up with 20 minutes of stretching of the hamstrings and lower back. Regular exercise not only helps conserve bone but also maintains flexibility, erect posture, and muscle strength.

Consider Estrogen

 Some studies support estrogen's role in preventing bone loss in certain high-risk women. Although estrogen therapy only helps support bone for about one year, it can help relatively quickly. And, although the increase is modest, some studies suggest the risk of hip fracture can be reduced during that year by as much as 50 to 80 percent.

Topical Progesterone 

Natural topical progesterone cream can support new bone formation. Rub about 1/4 teaspoon into your hands, chest, arms, face or breasts, where it is readily and quickly absorbed. This unbound type of progesterone enters the bloodstream quickly and is not broken down by the liver like oral micronized progesterone.

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