March Is Nutrition Month—Better Bones

Osteoporosis

A disease that works to weaken your bones.

Breaks down bone, which can lead to fractures and breaks. 

Why? As we age, we lose minerals such as calcium more quickly than our body can replace them, diet changes, hormonal changes, and a sedentary life-style. 

Why? As we age, we lose minerals such as calcium more quickly than our body can replace them, diet changes, hormonal changes, and a sedentary life-style.

Prevalence: 2 million Canadians are affected by Osteoporosis.

Calcium

50% of men and 20% of women aged

50 or older don’t get enough calcium.

Good Sources of Calcium

• Dairy Products (Milk, Cheese, Yogurt)
• Non-Dairy Options (Soymilk, Almond Milk)
• Calcium Fortified Orange Juice
• Dark Green Leafy Vegetables (spinach) – Frozen is best
• Fish with bones (Canned Salmon or Sardines)

Vitamin D

While our bodies make Vitamin D through sunlight exposure during the winter the sunlight isn’t strong enough and we need to get Vitamin D through food.

Approximately 40% of Canadians don’t get enough Vitamin D during the winter com-pared to 25% in the summer.

Good Sources of Vitamin D

• Fish oil
• Dairy products (Especially milk, sometimes yogurt and cheese)
• Margarine
• (Salmon, Trout, Mackerel)