Middletown Senior Center

21256 Washington Street
Post Office Box 1037

Middletown, California 95461

Phone: (707) 987-3113

Fax: (707) 987-3114


Nutrition Snippet




     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 50.  


     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 a day.


     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.  




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