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megram - 55JulOttawa - Index

Eating right for bone health
Studies show that while calcium is essential to bone health,
many other food elements are needed for bone strength: they provide
the raw materials needed to literally make bone.
So follow the Canada Food Guide:
Eat five to 10 half-cup servings of fresh fruit and vegetables
each and every day — many studies have shown the importance
of fresh plant food for bone strength and density. Focus on the
most colourful ones, including dark leafy vegetables, which are
calcium-rich.
Include calcium and vitamin D-rich foods in your diet, such as
low-fat dairy enriched with vitamin D, enriched soy drinks, corn
tortillas,green leafy vegetables,sea vegetables,almonds and sesame
butter (tahini).
Avoid foods that rob calcium from your bones:drinks that contain
caffeine, soft drinks and alcohol.
Catherine Morisset, B.A. Psychology is a life and wellness
coach and a fitness professional certified by the Canadian
Society of Exercise Physiology, the Canadian Association
of Exercise Professionals and Yoga Alliance. With over 25
years experience in wellness and fitness coaching,
Catherine (cmorissetlifecoach@hotmail.com) provides
one-on-one wellness & fitness lifestyle counselling to adults
and older adults.
July/August 2008 • 20 • Fifty-Five Plus Magazine
Food for Thought
Getting your bones tested does not
decrease your risk of fracturing bones — it’s
merely an indication that you need to take
action!
Hiding your head in the sand by not getting
tested for bone density is like closing
your eyes before you cross the highway not
to see the cars coming. They’ll hit you,
whether or not you have seen them.
Statistics tell us that 25 per cent of
women and 12 per cent of men suffer from
osteoporosis.
Lifestyles habits are central to osteoporosis.
If you don’t exercise regularly, if you tend
to spend much of your days sitting, if your
diet isn’t that great,if you’re a smoker and like
your drinks, you have put together the ideal
lifestyle conditions to develop osteoporosis
— it is pretty much a done deal.
And genetics contribute to osteoporosis
too, especially if you are short and delicatelooking,
are of Asian descent or have light skin
and hair.
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