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Natural Foods Merchandiser

Daily regimen to combat osteoporosis

An estimated 10 million Americans have osteoporosis, a disease characterized by bone loss of at least 25 percent and a heightened risk of fracture. Another 34 million have some degree of low bone mass. By 2020, according to a 2004 U.S. Surgeon General report, half of Americans older than 50 will suffer from osteoporosis.

“Osteoporosis is an epidemic, and unfortunately people often don’t even know that they have it. They start to get shorter and they aren’t even thinking about their bones,” says Laurie Cullen, ND. Cullen and Robert Heaney, MD, suggest this daily prescription for customers concerned about bone loss.

Take with food and, if possible, spread dosage throughout the day.

  • 1,000 milligrams of a high-quality supplement for adults under age 50

  • 1,200 milligrams daily for adults over age 50

  • 800 to 1,000 milligrams for those who eat a lot of dairy or green leafy vegetables

Vitamin D

  • 2,000 IU of D3 for adults

  • 5,000 IU for those who get little sun exposure or are suffering bone loss

Helps optimize calcium and build muscles, which strengthens bones.

  • 1.2 grams per kilogram of body weight. For instance, a 154-pound woman should take 84 grams.

Weight-bearing exercise, such as hiking with a backpack, at least 60 minutes per week. Total exercise should be 150 minutes per week.‌


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