10 Ways to Have Strong Bones and Meet Your Need for Vitamin D

10 Ways to Have Strong Bones and Meet Your Need for Vitamin D
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Strong bones are important for one to maintain a healthy lifestyle and Vitamin D is just the key to ensuring your body absorbs the amount of calcium it deems necessary. People who get too little vitamin D may develop rather soft, somewhat thin, and possibly brittle bones, a condition known as rickets in children and osteomalacia in adults. It is estimated that 1 in every 3 women will experience osteoporotic fractures, while that number is lower at 1 in 5 men.

What Vitamin D Helps With

Where can you get your Vitamin D?
According to the National Health Institute, these foods are great for getting your Vitamin D naturally:

  • Letting your skin soak the sun, though ensuring you are protected with SPF8+ sunscreen and not exposed through a window (Overcast days do not count)
  • The sun also synthesizes cholesterol in the body to make Vitamin D
  • Fatty fish such as salmon, tuna, herring, and mackerel are among the best sources
  • If you can stomach catfish, it also makes for a healthy source of the D
  • Cod liver oil definitely comes in handy
  • Beef liver, cheese, and egg yolks provide small amounts
  • Mushrooms (shitaake and button) provide some vitamin D, though some have been boosted by exposing them to ultraviolet light

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Almost all of the U.S. milk supply is fortified with vitamin D, but foods made from milk, including cheese and ice cream, are usually not fortified.Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages. It would do one good to check the labels and make sure it has what is needed.

You may not be getting enough Vitamin D if you are a breastfed infant, elderly, of dark skin, have Crohn's or celiac disease, and/or obese. If so, contact your doctor to make ure that natural methods are enough to prevent a Vitamin D deficiency.

Long-term Vitamin D Deficiency Leads to Increased risk of Osteoporotic Fractures
We all know that Vitamin D is especially necessary for the elderly, hearing time and again about hip fractures or other such unexpected needs for replacement and surgery. A study presented today at the World Congress on Osteoporosis, Osteoarthritis and Musculoskeletal Diseases shows that long-term low levels of vitamin D intake are associated with higher 10-year fracture risk in elderly women. According to the International Osteoporosis Foundation, a study conducted on 1044 75 year old Swedish women showed that the incidence of hip fractures within 10 years was significantly lower in those women who were vitamin D sufficient and maintained this level for 5 years. The proportion of women sustaining FRAX fractures was 26.2% and 30% in the group which had consistently high or intermediate Vitamin D levels compared to 45.6% in the group with consistently low levels.

References:
National Institute of Health
Harvard School of Public Health

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