Dr. Oz's Bone-Booster Plan

From the day you’re born until your mid-30s, new bones are formed faster than old bone is removed, keeping your skeleton healthy, strong, dense and flexible. After 35, this delicate process begins to reverse, putting you at risk for bone loss and fracturing that could cripple your 50s. Dr. Oz welcomes orthopedic surgeon Dr. Vonda Wright to share a bone-boosting plan.

Dr. Oz's Bone-Booster Plan

After age 35, when our skeletons gradually lose density and can slowly weaken with time, many American women will be put at risk for osteopenia, the thinning of bone density to an unhealthy level. Experts estimate that 34 million Americans suffer from this condition, the vast majority of them women. Do you know your risk? It’s not surprising that smoking and alcohol abuse can devastate bone density as you age. If you are currently a smoker, quit – it’s the single most important thing you can do for your health. Follow Dr. Oz’s Kick the Habit plan.

Follow the simple steps of this bone-boosting plan to keep your precious bones from breaking down. Remember, as aging affects bone strength, falling becomes one of the greatest risks for fracture. Keep physically active and engage in activities that improve your balance, like yoga. Click here for Dr. Oz’s beginner yoga routine.

Bone-Boosters for Your 30s

Thirty is the new 20. Keep your young bones younger by providing them with calcium to help build new bone and vitamin D, which helps absorb the calcium.

Foods rich in calcium include skim milk, plain yogurt, cheese, dried figs and sardines.

Foods rich in vitamin D include oily fish such as tuna and mackerel. If you don’t care for fish, try cod liver oil, a supplement that can be taken in pill form.

Take 1000 mg of calcium per day (two 500 mg doses for better absorption) and 400 IU a day of vitamin D.

Bone-Boosters for Your 40s

Keep the bone-boosting regimen explained for your 30s, but add a few additional foods and supplements:

Healthy fats like olive oil, almond nut butter and avocado, to absorb calcium and transport vitamin D.

Vitamin K2 found in egg yolk; kefir, a cultured, fermented milk product; and fermented cheese, like cottage cheese, helps to prevent excess bone loss and increases bone density in people with osteoporosis.

Iron is also essential for bone formation. Add 18 mg a day to your daily supplements dose.

Bone-Boosters for Your 50s

The majority of women in this age group don’t get enough protein. Adding increased amounts of protein to your diet helps with bone growth and helps reduce hip fracture risk. Examples of healthy protein are legumes and eggs, or try soy protein found in soy milk, edamame and tofu.

This decade brings about one of the biggest physical changes for women: menopause. As one approaches menopause, their vitamin needs change drastically:

Calcium increases to 1200-1500 mgs a day.

Iron decreases to 8 mg per day if you are a woman who is still menstruating in her 50s. After menstruation ceases, eliminate iron supplements from your bone-boosting plan.

Vitamin D needs remain the same.

Will you ever feel comfortable in your own skin? That is, if you don't make an effort to protect it? Although 64% of adults do report wearing sunscreen when outside for prolonged periods of time, it turns out that only about 10% of people surveyed actually protect themselves daily, according to a recent review.

No matter what your skin tone is, unless you live in a cave with no sunlight, daily protection with either sunscreen, sunblock or protective clothing can not only protect you from developing sunburns (ouch!) but can significantly reduce your risk of developing skin cancer, particularly the deadliest type called melanoma. In addition, for those of you wanting to keep your youthful looks, daily sunscreen has been shown to reduce the development of wrinkles. A great teacher once told me that the best way to not have wrinkles is not to get them in the first place (think of how much money you can save on useless creams that claim to diminish wrinkles).

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