By Jessica Blydenburgh, DO
There is no better time than the spring
to get outside for some exercise and sunshine. Your bones will thank you.
The best way to maintain healthy bones is a lifestyle complete with weight-bearing exercise, such as running, walking and dancing, and a healthy diet that provides adequate calories and plenty of calcium and vitamin D.
Our main source of vitamin D is the sun and even brief periods of exposure to sunlight are beneficial. For younger individuals, 400IUs/day of vitamin D is appropriate whereas 800IUs/day is recommended for older adults. Keep in mind that too much sun exposure can lead to skin damage and skin cancer for some so moderation is necessary.
For most, a daily goal of at least 1200mg of calcium is appropriate. Most of this can be attained through food but look at your daily diet to decide if a supplement is appropriate for you. For example, one dairy serving (8oz milk/yogurt, 1oz cheese, 4oz ice cream) is equivalent to about 300mg of calcium. Keep in mind that certain medications, such as steroids, water pills and seizure drugs, can interfere with calcium absorption, speak with your physician as to whether this applies to you.
A good dietary source of vitamin D is an 8oz glass of milk, which equals about 100IUs of vitamin D. Some of us may have vitamin D deficiency, symptoms of which can include fatigue, bone pain and muscle weakness. Some people may be asymptomatic, ask your physician if you should have a blood test to check vitamin D levels. A prescription for a larger dose of vitamin D may be necessary to replete your stores.
Good bone health is not too difficult or expensive to attain. So, make a point to go for a walk outside in the beautiful spring weather and treat yourself to a yogurt along the way!
Dr. Jessica Blydenburgh is a family medicine physician at Mather Primary Care in Port Jefferson.