Vim & Vigor - Summer 2013 - Gwinnett Medical Center - (Page 24)

Eat Your Calcium Everyone knows that dairy products are high in calcium. Gwinnett Medical Center nutritionist Amy Tella, MS, RD, CNSC, recommends some other foods that contribute to bone health: Black Beans Amount: 1 cup = 46 milligrams calcium Tip: Add a serving to salads, soups and other hearty dishes instead of beef. ForTiFied orange juice Amount: 1 cup = 300 mg calcium Tip: Replace that second or third cup of morning java with a refreshing (and healthier) serving of OJ. ToFu Amount: 1 cup = 40 mg calcium Tip: Tofu takes on the flavor of whatever it’s added to; mix it into lasagna for a surprising treat. oysTers Amount: 3 ounces = 80 mg calcium Tip: Fans of this popular shellfish insist upon eating servings raw. But beginners can ease into the experience by ordering baked, broiled or stewed varieties—all healthy and safe alternatives. CALL almonds Amount: 1 ounce = 75 mg calcium Tip: Keep a handful of this heart healthy snack in a plastic bag in your purse or office. 24 Strengthen Your Body and Your Bones Start a fitness program that is tailored to your needs by making an appointment with Gwinnett SportRehab’s exercise physiologist, Edward Gilbert. Call 678-312-2810. SU M M E R 2 013 STEP on it While physical ﬁtness makes your muscles bigger and stronger, it also makes your bones stronger and denser. The NOF recommends two types of exercises: weight-bearing impact exercise and resistance/strengthening exercise. If you don’t suffer from low bone mass, osteoporosis or frailty, you can choose high-impact, weight-bearing exercises (dancing, hiking, jogging, jumping rope, stair climbing or tennis). Otherwise, choose low-impact exercises (elliptical training, swimming or walking), which are gentler on the joints. The NOF recommends that you do weight-bearing exercises for 30 minutes most days of the week. Those 30 minutes can be broken into smaller chunks of time throughout the day, such as three 10-minute workouts. The NOF also recommends resistance/strengthening exercises (using weights, resistance bands or your body’s weight) two or three times per week. TAKE your vitamins You know how important calcium is to building strong bones. But vitamin D is equally important, as it helps your body absorb calcium and maintain bone density. And yet, “almost everyone is vitamin D-deﬁcient,” Cosman says. What’s the problem? Unless you enjoy vitamin D-fortiﬁed dairy and ﬁsh, it’s hard to get the recommended amount. Even soaking up the sunshine vitamin outdoors can be tricky. Where you live, the season, time of day, level of air pollution, color of your skin and your age all affect your skin’s ability to produce vitamin D from sunlight. The solution? Cosman recommends a vitamin D3 supplement. Getting adequate calcium is simpler. Just keep in mind Cosman’s rule of thumb: Every serving of calcium-rich food in your diet (milk, cheese or yogurt) counts as 300 milligrams. Using this formula, you might discover you get enough calcium already or that you need a supplement. SEE if your bones pass the test The only way to diagnose osteoporosis and determine your risk for fracture is a bone mineral density test, which uses special X-rays to measure how many grams of calcium and other bone minerals—known as bone mineral content—are packed into a segment of bone. The higher your mineral content, the denser your bones. And the denser your bones, the stronger they generally are and the less likely they are to break. “I personally believe all women should be tested at the time of menopause,” Cosman says. “Men should have the test by age 70 if they have no risk factors for osteoporosis.” If you have a family history of osteoporosis or a personal history of adulthood fractures, ask your doctor about being screened earlier. If you have osteoporosis, your doctor may recommend one of several medications that can treat the condition.

Table of Contents for the Digital Edition of Vim & Vigor - Summer 2013 - Gwinnett Medical Center

Vim & Vigor - Summer 2013 - Gwinnett Medical Center
Contents
Phil’s Feature
ACL Double Take
Saving the Littlest Lives
The Ultimate Backto- School Checklist
Join the Movement
Stroke Stories
5 Steps to Better Bone Health
Gut Instinct
Morgan Freeman
Prostate Playbook
The Main Ingredient
Looking Ahead
Virtual Health
PrimeTime Health
Delivered from Devastation
A Big Reason to Smile
Out of the White Coat
Transforming Healthcare

Vim & Vigor - Summer 2013 - Gwinnett Medical Center