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Bone Health and Osteoporosis

MD Interactive Health > Services > Bone Health and Osteoporosis

Holistic Approach

Calcium rich diet

Yogurt: PLAIN

Fage Total 0% Milkfat

3/4 cup 90 calories 5g carb 18g protein 200mg Calcium

Fage Total 5% Milkfat

3/4 cup 160 calories 5g carb 15g protein 200mg Calcium

HEB Greek Plain 0% Milkfat

3/4 cup 100 calories 8g carb 17g protein 210mg Calcium

HEB Organics Greek Plain 0% Milkfat

3/4 cup 100 calories 6g carb 18g protein 180mg Calcium

HEB Greek Whole Milk Plain 8% Milkfat

3/4 cup 210 calories 9g carb 17g protein 290mg Calcium

HEB Organics Whole Milk Yogurt Plain

3/4 cup 130 calories 11g carb 7g protein 230mg Calcium

Cottage Cheese

Good Culture 2% low-fat classic

1/2 cup 90 calories 4g carb 14g protein 110mg Calcium

Good Culture 4% milkfat classic

1/2 cup 100 calories 2 g carb 14g protein 70mg Calcium

HEB Cottage Cheese Low Fat 1% Milkfat Small Curd

1/2 cup 90 calories 5g carb 12g protein 90 mg Calcium

HEB Cottage Cheese 4% Milkfat Large Curd

1/2 cup 110 calories 4g carb 12g protein 80mg Calcium

Whole Milk

– higher in carbohydrate

Central Market Organics Whole Milk Vitamin D

1 cup 150 calories 12g carb 8g protein 300mg Calcium

Horizon Organic Grassfed Whole Milk

1 cup 170 calories 13g carb 8g protein 330mg Calcium

HEB Mootopia Whole Ultra-Filterd Lactose Free
1 cup 150 calories 6g carb 13g protein 450mg Calcium

Almond MALK Organic Unsweetened

8 oz 70 calories 0g net carb 2g protein 40mg Calcium

Cheese

Parmesan:  1 Tbsp 21 calories 0.2 carb 1.9g protein 63mg Calcium

Swiss:  1 oz slice 108 calories 1.5 carb 7.6g protein 224mg Calcium

Mozzarella Part Skim:  1/4 cup shredded 72 calories 1g net carb 7g protein 221mg Calcium

Cheddar:  1/4 cup shredded 115 calories 0.4g net carb 7g protein 191mg Calcium

Tofu

HEB Organics Extra Firm Tofu

3 oz (1/5 piece) 90 calories 3g carb 9g protein 120mg Calcium

Chia Seeds

HEB Organics Chia Seeds

1 Tbsp 60 calories 1g net carb 2g protein 80mg Calcium

Vegetables/Leafy Greens

–Cooked better than raw, better bioavailability

ORGANIC when possible

Collard Greens (cooked):  1 cup 63 calories 3g net carb 5g protein 268mg Calcium

Bok Choy (cooked):  1 cup 20 calories 1g net carb 2.7g protein 158mg Calcium

Kale(cooked):  1 cup 36 calories 5g net carb 2.5g protein 94mg Calcium

Broccoli (cooked): 1 cup 63 calories 7g net carb 4g protein 72mg Calcium

Salmon (better with bones)

Bumble Bee Wild Caught Pink Salmon

1/3 cup 120 calories 0g carb 18g protein 90mg Calcium

Chicken of the Sea Wild Caught Alaskan Pink Salmon

3 oz (1/5 can) 100 calories 0g carb 20g protein 179mg Calcium

Sardines Bone-in!

350-400mg calcium per can

Brands: King Oscar Wild Caught, Season, Wild planet

Toasted Sesame Seeds

1 Tbsp 85 calories 2g net carb 2.5g protein 148mg Calcium

Nuts

Raw Almonds:  1/4 cup 207 calories 3g net carb 7.6g protein 96mg Calcium

Almond Butter

Central Market All Natural Smooth Almond Butter (salted or unsalted)

2 Tbsp 190 calories 4g net carb 7g protein 90mg Calcium

Raw almond butter

2 Tbsp 196 calories 2-4g net carb 7g protein 111mg Calcium

Brazil nuts:  1/4 cup (6 kernels) 219 calories 1g net carb 4.8g protein 53mg Calcium

Hazelnuts:  1/4 cup 212 calories 2g net carb 5g protein 38.5mg Calcium

Soybeans - Edamame

HEB Premier Shelled Edamame

2/3 cup 140 calories 7g net carb 11g protein 80mg Calcium

Supplements

Vitamin C

Minimum 500mg daily

Pure Encapsulations Liposomal Vitamin C 500mg

https://smartq.pureforyou.com/products/41167724052514/liposomal-vitamin-c-1

Vitamin K2

Vitamin K2 (MK-7) 100mcg 2 capsules daily

https://www.nowfoods.com/products/ supplements/mk-7-vitamin-k2-100-mcg-veg-capsules

Magnesium Glycinate

350-400mg 

Pure Encapsulations Magnesium Glycinate 120mg 3 capsules daily

https://smartq.pureforyou.com/products/39410161811490/magnesium-glycinate

Multivitamin

Boron 3mg *

Zinc 15mg *

Maganese 5mg*

Copper 2.5mg *

*Can get a close approximation from multivitamin below

https://www.thorne.com/products/dp/basic-nutrients-2-day-vm2nc

Exercises for Keeping Bones Healthy

A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures. Be sure to choose exercises that are safe and appropriate for you.

 

Weight-bearing exercises. These exercises produce a force on bones that makes them work harder. Examples are:

  • Brisk walking (3 to 4 miles per hour).
  • Jogging or running.
  • Tennis, badminton, ping pong, pickleball, and other racket sports.
  • Climbing stairs.
  • Dancing.

 

Resistance training exercises (weight lifting), which add resistance to movement to make muscles work harder and become stronger. These exercises put stress on bones, so they can make bones stronger as well. Strength-training exercises can involve:

  • Weight machines.
  • Free weights.
  • Resistance bands.
  • Use of your own body weight (such as SQUATS or PUSH UPS)

Balance training which is especially important for older adults. It can improve balance and help prevent falls. Examples are:

  • Tai chi.
  • Walking backwards.
  • Step-ups.

Exercises for Keeping Bones Healthy

A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures. Be sure to choose exercises that are safe and appropriate for you.

Weight-bearing exercises. These exercises produce a force on bones that makes them work harder. Examples are:

  • Brisk walking (3 to 4 miles per hour).
  • Jogging or running.
  • Tennis, badminton, ping pong, pickleball, and other racket sports.
  • Climbing stairs.
  • Dancing.

Resistance training exercises (weight lifting), which add resistance to movement to make muscles work harder and become stronger. These exercises put stress on bones, so they can make bones stronger as well. Strength-training exercises can involve:

  • Weight machines.
  • Free weights.
  • Resistance bands.
  • Use of your own body weight (such as SQUATS or PUSH UPS)

Balance training which is especially important for older adults. It can improve balance and help prevent falls. Examples are:

  • Tai chi.
  • Walking backwards.
  • Step-ups.
Bone health

Exercises for Keeping Bones Healthy

A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures. Be sure to choose exercises that are safe and appropriate for you