Osteoporosis and Your Diet
If you’re been diagnosed with osteoporosis or you’re just trying to improve your bone health, there are several things you need to think about.
First of all, are you getting enough calcium? Adolescents need 1,300 milligrams of calcium per day, adults need 1,000 milligrams of calcium per day, and older adults, over the age of 51, are aiming for 1,200 milligrams of calcium. But if you have osteoporosis, you could be looking at 1,500 milligrams of calcium per day.
In order to absorb that calcium and deposit it in your bones, you need to get at least 600 international units of vitamin D. That can be achieved by getting sunshine without sunscreen for about 10 minutes per day, but in the winter you may not get that sunshine, and food sources of vitamin such as milk and fortified soy beverages are difficult to get enough of so you may be looking at getting vitamin D supplements.
Other things you can do to improve your bone health are eating more fruits and vegetables. By consuming more fruits and vegetables, you’ll get potassium, which helps reduce the loss of calcium in your urine. It also provides you with vitamin C, which is involved in bone formation.
Try not to smoke, reduce your intake of caffeine, alcohol and cut back on your sodium intake, and of course, weight burning exercise can help develop stronger bones. And of course, doing weight bearing exercise such as lifting weights, walking or jogging can help deposit that calcium into the bones and improve your bone health.
For more information on how to reduce your risk for osteoporosis, contact your local registered dietitian or your family doctor.
Local Practitioners: Registered Dietitian
Diana Steele is a registered dietitian and owner of Eating for Energy, a thriving nutrition consulting company with three locations in the Lower Mainland. She is also co-author of the cookbook Eating for Energy without Deprivation – The 80-20 Cookbook.
Committed to teaching nutrition in a realistic and do-able way, Diana has provided personalized nutrition counselling to over 2000 individuals, couples and families and has designed and delivered nutrition workshops and seminars across the country. Diana has conducted more than 500 seminars to companies such as Electronic Arts, Business Objects, BC Hydro, Accenture, Terasen Gas/Fortis BC, Tel US, Vancity, YWCA, Health Canada, and The National Parole Board. She has also delivered keynote speeches for clients such as Marketplace IGA, WhiteSpot Canada and BCMA. Diana speaks regularly at schools to the students and staff on daily healthy eating tips as well as to sports teams and coaches on sports nutrition for a variety of ages from beginner to elite athletes.
As a professional in the world of nutrition, Diana has been either quoted or featured in publications such as the Vancouver Sun, The Province, McLean’s magazine, Impact, Chatelaine, and Today’s Parent. Some may recognize her as the resident nutritionist on Global TV’s Noon News Hour every Tuesday. Diana is also a media spokesperson for the Dietitians of Canada. Diana’s experience with the media extends to working with PR firms and their clients on various product launches and campaigns.
Diana’s experience as a dietitian and nutritionist is broad. Since 1996, she has worked as a clinical dietitian in intermediate and extended care facilities. She has been a Healthy Heart Cooking Instructor at St. Paul’s Lipid Clinic and a Nutrition Representative for Mead Johnson Canada. And Diana has been involved in nutrition research, nutrition education promotional events and health fairs, food preparation and delivery to disadvantaged people.
Diana holds a Bachelor of Science degree in Nutrition and she is a member of the College of Dietitians of B.C. and Dietitians of Canada. As a mother of 2 children of her own and 2 step children, business woman and wife, Diana creates balance in her life and still manages to walk the talk by eating well and is committed to being active.
Please contact ( Ms. Diana Steele, Registered Dietitian, Vancouver, BC ) to enquire if this health care provider is accepting new patients.