| How wonderful the skeleton. It protects our organs, | | | | Not only is the supply of calcium important, but there |
| supports our weight, enables us to move about, and | | | | are other factors crucial to maintaining healthy bones. |
| contributes to the delicate cellular balance within our | | | | Calcium needs sunlight and vitamin D to reach its |
| system. We only know the skeleton in a very | | | | destination -- to be absorbed into the skeletal |
| rudimentary way. For the majority of us, our | | | | system. If you live in a climate with plenty of |
| exposure is limited to a plastic model that hangs on a | | | | sunshine, this is quite beneficial and you probably |
| hook in some long forgotten science class, or when | | | | won't require supplements. If not, you must find a |
| we are surrounded by skeleton costumes during | | | | means to increase your intake of vitamin D through |
| Halloween. Perhaps the association with death deters | | | | supplements or by consuming products that are |
| us from appreciating human bones. But it is mistake | | | | fortified with vitamin D. The RDA is around 400/IU or |
| to view the skeleton as lifeless. The bones within | | | | 800/IU for people without adequate sun exposure. |
| your body are very much alive and active. | | | | Phosphorus is also vital for bone health. According to |
| As in many things, the bone is not what it seems. | | | | Dr. Machelle Seibel, professor of obstetrics and |
| Although it has the appearance of hardness, it is | | | | gynecology at University of Massachusetts Medical |
| actually very hollow. The bone consists of a network | | | | School, "Calcium and phosphorus work together like |
| of channels and canals that contain blood vessels and | | | | bricks and mortar . . . you need the appropriate |
| nerve fiber. Deep within the skeletal system is a | | | | amount of each to truly build a strong bone |
| working balance between cells that maintain bone | | | | structure." Therefore, when you think of your calcium |
| health. Poor nutrition and lack of exercise can throw | | | | intake, always remember that it requires phosphorous |
| the skeletal system out of equilibrium, and leave us | | | | to really get the job done. A study by the National |
| vulnerable to a weakened structure. | | | | Health and Nutrition Examination Survey found that |
| As we age, our osteoclasts, which destroy bone | | | | phosphorus was not being consumed in adequate |
| cells, kick into high gear. Our osteoblasts, which build | | | | amounts for women over 50. In fact, calcium without |
| bone cells, begin falling down on the job. This | | | | phosphorous can actually result in bone loss. |
| imbalance eventually causes a disease called | | | | If you decide to use supplements for your calcium, |
| osteoporosis, which makes our bones brittle and | | | | be aware that many list calcium carbonate, calcium |
| easily fractured. The good news is that we can | | | | citrate, and then calcium phosphate as the main |
| prevent this from happening if we pay attention to | | | | ingredients. Since bone is 85 percent calcium |
| our skeleton's nutritional needs and move our bones | | | | phosphate, look for products that are higher in |
| regularly. How simple is that? By following two simple | | | | phosphorus. The RDA for phosphorus is almost the |
| steps you will not be one of the estimated 12 million | | | | same as calcium, around 1,000 to 1,200 mg. This |
| people projected to have osteoporosis by the year | | | | one-to-one ratio is easy to remember. |
| 2010. | | | | Not only do your bones need a nutritional balance |
| Let's begin with calcium. It is a very special mineral. In | | | | between minerals, they need movement. You don't |
| the hierarchy of our existence; it's right up there with | | | | want your skeleton to creak. A thirty minute daily |
| the other elements that make up our living bodies. | | | | exercise that includes weight bearing aerobics - |
| Think about that for a moment. Calcium is one of the | | | | walking, jogging, and stair climbing -- create enough |
| basic building blocks of life. And our bones depend on | | | | impact on the skeletal system to improve its |
| it to remain in good working order. Therefore, we | | | | strength and flexibility. |
| must consume enough of this element to stay in | | | | Maintaining healthy bones is pretty easy, and |
| tip-top shape. | | | | osteoporosis is a preventable disease. Be good to |
| The best source of calcium is found in dairy products: | | | | your skeleton, and it will serve you as the protector |
| milk, yogurt, and cheese. Although some vegetables | | | | and guardian of the body. You will also have |
| might offer some calcium, they can't provide the high | | | | wonderful posture, which is an expression of great |
| mgs to meet a 1,200 mg RDA. I realize this | | | | fortitude. |
| statement might cause vegetarians to tar and | | | | A physical exam and test for bone mineral density is |
| feather me, and chase me out of town -- but we | | | | the first step to improving 'them bones'. |
| are talking bone health. Calcium is abundant in milk and | | | | How simple is that? |
| its by-products - just simple facts. | | | | |