Middletown Senior Center
21256 Washington Street
Post Office Box 1037
Middletown, California 95461
Phone: (707) 987-3113
Fax: (707) 987-3114
Osteoporosis is a disease that consists of weakened bones and
increased fracture risk. It’s sometimes called a “silent disease” with
few, is any, noticeable changes to your health to indicate you have it.
In fact, the first indication of osteoporosis often is when a bone breaks.
Although it can strike at any age, osteoporosis mostly occurs in people over
Taking steps to build bone health while you are young can
literally make or break what will happen to your bones as you age.
However, at every age, a healthful diet and regular weight-bearing exercise are
important, helping to ensure bone tissue continues to build.
Bone Health and Diet—Bones may seem dry and dull, but
they are far from it. They are constantly under construction; certain
cells break down bone tissue and other cells use the calcium and nutrients from
foods you eat to build new bone. If
you are not physically active or getting the nutrition you need,
bones will suffer—becoming less dense, weaker and more likely to fracture.
Bone-Building Nutrients—Calcium, the major nutrient needed
to form new bone cells, is vital for bone health. Bones store more than
99 percent of the calcium in your body. Some calcium-rich foods include
milk, yogurt and cheese, and calcium-fortified soy milk, cereal and fruit juice.
Other good sources include soybeans, dark green leafy vegetables and
calcium-fortified tofu. Calcium needs change at different stages of life: Adults ages 19-50 need at least 1,000 milligrams a
day. Women over age 50 and men over age 70 need at least 1,200 milligrams
Calcium cannot build bones alone. It works with other
nutrients including vitamin D, vitamin K, potassium, fluoride and magnesium to
increase bone density and strength.
FREE! FARM FRESH PRODUCE
4TH FRIDAY OF EACH MONTH
Cal Fire, Mid., 15522 Lake Street,
Don’t forget to bring your own bag!