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Three steps to unbreakable bones on World Osteoporosis Day
Date:10/13/2011

For this year's World Osteoporosis Day (October 20), the International Osteoporosis Foundation (IOF) is releasing a 24-page report promoting a three-step strategy for healthy bones and strong muscles.

Professor Heike Bischoff-Ferrari, director Centre on Aging and Mobility at the University of Zurich/Waid City Hospital and author of the report, stated, "Put simply, no matter how old you are, you can optimize your bone health by following three essential steps."

"First, you must ensure sufficient vitamin D intake. Secondly, your diet should include adequate amounts of calcium and protein. Finally, you should make sure that you're doing daily weight-bearing and muscle strengthening exercise."

She emphasized that to be effective, all three components are required in combination. "The benefits of healthy nutrition and adequate vitamin D enhance the benefits of exercise, and visa versa," says Prof Bischoff-Ferrari.

The report raises the critical issue of falls and fall-related fractures in seniors. In addition, the report also notes:

  • Adequate calcium and protein intake can best be achieved through a nutritious diet that includes dairy products, nuts, beans and certain calcium-rich greens, fruits and mineral waters. Dairy products offer the greatest amounts of calcium and also provide protein.
  • Seniors with decreased protein intake are more vulnerable to muscle weakness, sarcopenia and frailty all contributing to an increased risk of falling and fracture.
  • Vitamin D is produced in the skin upon exposure to sunlight. Food sources of vitamin D are rather limited, with small amounts found primarily in fatty fish and eggs.
  • As evidenced by the high rates of vitamin D deficiency around the world, most people cannot achieve adequate levels of vitamin D from sunlight. The reasons include: little sunshine in the winter months at latitudes above and below 33, cloud cover and air pollution, use of sunscreens, w
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Contact: L. Misteli
info@iofbonehealth.org
41-229-940-100
International Osteoporosis Foundation
Source:Eurekalert

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