Healthier Bones, Healthier You!

Parents have always told children to drink their milk so they’ll grow taller and stronger.
Milk advertisements also advocate the importance of milk for healthier bones and to prevent osteoporosis, the weakening of bones.
However, some will disagree on these purported benefits of milk. In fact, they argue that drinking too much milk and other dairy products does not have a big effect on our bone health, and actually contributes to heart problems or prostate cancer.
So who do we believe? Let’s start with what we currently know about calcium and its effects on the body.

What is calcium?

Calcium is a mineral that helps the body perform its different functions. Our body needs calcium to build and maintain our bones and teeth, to prevent blood clotting, to transmit nerve impulses, and to regulate the heartbeat. Calcium is one of the building blocks of our body; 99% is found in our body and teeth and 1% is found in the blood and other tissues.

Where do we get calcium?

There are two ways for our bodies to get calcium. One is eating foods or supplements rich in calcium like milk and other dairy products. To maximize calcium’s benefits in our bodies, combine it with enough magnesium and vitamins D and K.
Another source of calcium is from our bones themselves. When blood levels of calcium decrease, our body pulls the calcium it needs from our bones. We may try to replenish the “borrowed” calcium later through calcium-rich food, but this solution may not work all the time.

Facts about our bones

Bones are living tissues that constantly break down and builds up again through the process of remodeling. If you get enough calcium and exercise, bone production is greater than bone destruction but only until the age of 30. After that, bone destruction exceeds bone production.

What is osteoporosis?

An imbalance between bone production and bone destruction lead to the weakening of bones, called osteoporosis. Having a high calcium intake before the age of 30 may be a good foundation, but bone loss still cannot be prevented in later life. Aging, genetic factors, lack of exercise, and lower levels of circulating hormones result in bone loss. Other risk factors are smoking and drinking alcohol.
According to the NIH Osteoporosis and Related Bone Diseases National Resource Center, more than 40 million people in the United States already have osteoporosis or are at high risk because of low bone mass. Both men and women can suffer from it at any age, but it is more common on older women.

How do we prevent osteoporosis?

Bone loss can be slowed down by eating a diet rich in calcium and vitamin D and K, exercising regularly, and avoiding smoking and alcohol. Good sources of calcium are dairy products such as low-fat milk, yogurt, and cheese. We can also take foods with added calcium such as orange juice, cereals, and breads.

How good is milk?

We often think of milk as a great source of calcium. While this is true, milk is just one of many sources of calcium. And for some people, milk may not be an appropriate choice due to lactose intolerance, the high saturated fat content of dairy products which may lead to heart diseases, and increased risk of ovarian and prostate cancer.

Recommendations for healthier bones

The National Academy of Sciences presently recommends an intake of 1,000 milligrams of calcium per day for people ages 19 to 50, and 1,200 milligrams for those over 50. Drinking two to three glasses of milk will give up to 1,200 milligrams of calcium or taking calcium supplements may also be an option.
However, these recommendations are based on short-term studies and may be higher than what our bodies actually need. Because of the risk of ovarian and prostate cancer, it may be wise to avoid higher intakes of calcium.
For people who are lactose intolerant and cannot digest milk, they can opt for dark, leafy vegetables such as kale, collard greens, dried beans, and legumes. Orange juice and soy milk with added calcium are also good for the bones.
If taking calcium supplements, have them with vitamin D. Some studies suggest that taking calcium-only supplements may increase the risk of bone fractures and heart attacks.


This article was contributed by Madison Gallagher from Autocam Medical, an award-winning manufacturer of orthopedic medical devices to promote bone health.

How To Keep Muscles And Joints Healthy

In today's busy life and routine, what we often don't care
about is the health of our body. Taking care of our body is
not about just going to a doctor when we feel sick, but
taking action to prevent problems from occurring in the
future. We most often ignore our muscles and joints, and
then end up having to pay the price by spending large
amounts on surgeries or treatments we would not have needed
in the first place.

Our joints are responsible for important functions in our
body. They help in keeping the bones intact. They require
just as much care as other parts of our body like our teeth
or eyes. Our joints are the point that allows our bones to
bend flexibly. The muscles are attached to the bones with
tendons, so that as the bone moves, the muscle moves as
well. As we grow, the muscles get stronger and stronger
with exercise, enabling us to provide more energy
and power.

The most widespread problems that cause muscle or joint pain
are arthritis, muscular dystrophy, osteoporosis, repetitive
stress injuries, tendinitis, and strains. I will explain all
of these briefly, and then talk about what could be done to
prevent them.

Arthritis is when the joints become inflamed and there is
difficulty moving them. It is most common in older people,
but even children have been known to develop arthritis.
Osteoporosis causes the tissue in the bone to get weaker and
brittle thus making it easier for the bone to break. This is
most common in women and even in younger girls who reduce
their body weight to an unhealthy one. Muscular dystrophy is
inherited and causes the muscles to get weaker and break
down over time. Repetitive stress injuries are those
injuries that are caused by too much stress being placed on
one part of the body. This usually happens when the same
movements are made again and again. An example of this is
tennis elbow, which is caused by playing too much tennis or
carpal tunnel from typing on a keyboard for too long.
Strains and tendinitis can occur in all ages, and occur
usually when a muscle has been overstretched. This is most
commonly caused by not warming up properly prior to a
workout.

The best way to prevent most of these problems is to
exercise. Exercising thirty minutes every day is the
minimum, but we should aim for more. Care should be taken to
warm up and cool down after every workout to prevent any
muscle from becoming strained. It is important that we
stretch all our muscles so that our body can stay healthy
for a long time.

Another way to obtain stronger muscles is to keep body fat
levels down. Large amounts of fat make the muscles lose
their elasticity with the passage of time, and this can reduce
our resistance level and make us weaker. This mostly occurs as
we grow old, and the best precautionary measure is to watch our
weight and not let ourselves become overweight. Increasing blood
circulation is another way in which we can keep our muscles healthy,
as blood flow helps the muscles.

Having a balanced diet that includes all the basic vitamins
and nutrients is another way to prevent our joints and
muscles from troubling us. Taking in a minimum of three
servings of dairy products provides the body with adequate
calcium to help rebuild the bones and prevents osteoporosis.


Make sure you watch your health now, so that you can prevent
problems and stay healthy as you get older.