Milk and More: Eating Right for Your Bones

" Welcome to our -- I'm doctor David mark when our cue pro is prevention but for for the popping your head count. Well calcium intake has been shown to cause low bone -- Need to get the right announced starting early in life. But how much is enough and you're gonna -- alone. Joining me to talk about health and well mother dietary issue is doctor Paulo racked up assistant chief of rheumatology at Beth Israel Medical Center in New York. Thanks for being here. Now tell me what if you have bone density to normal now what bulldoze that -- in your chance of getting the disease later. In really."

" Isn't what aides. You've had the bone density test and and whether it's determined to be normal but waiting is selling your own needs. So a person has -- they're under thirty let them in the abnormal bone density. Of the good on. That's good very good time it's really a problem -- it before the age thirty you don't have a normal bone density. Candy increase. Their prevention by taking more -- Well calcium and vitamin. Small increase in bone density. With a -- cal inviting -- the patient. Certainly the contrary that he'd calcium. In vitamin. How common is that. And it's quite common average American. Male or -- only get about 700 milligrams of calcium in your diet. So calcium deficiency is quite common. I am indeed it is seeing young people is less common because we actually only needed at fifteen minute sun exposure. For vitamin. An active woman vitamin. When we're old they're beyond 65 years -- that's inviting indeed he becomes more common. How can this be so when we have all cal human rich foods and a lot of advertising about health and supplementation. Why is that people aren't getting -- pentagon. Well I think it depends where you live and how well aware you -- of the -- enriched foods I think much of America hill. Being -- that fast food diet and there isn't blood calcium vitamin. Calcium really dairy products. I do is that a fortified -- in green leafy vegetables. -- vitamin. Kolbe thought what -- it. And what is the number of milligrams -- and -- yet. Every pre menopausal women in every man needs approximately 1000 milligrams of calcium. And every post menopausal woman. And every individual with a chronic disease including those patients taking clinical steroids need 1500 milligrams of calcium. An average recommendation to vitamin. 40800. Units of vitamin. So for a mental puzzle woman you're really talking about doubling. There calcium and grant based upon a normal diet and that a typical thing to do without -- It'll actually -- typical thing you would think. Get -- housecleaning indict you really have to be conscious of it and that's why I really recommend that people at least. Figure out how much calcium they get on an average day and then supplement calcium and maximize its 1500 milligrams not more than that. But 1800 milligrams. That's how he easy to -- figure out how the person go about. Bigger not much and hinder that -- most doctors. Sheet that they will give patients. Who helps them calculate them cal and I need to get me diet there many. Books out -- vitamins. It's actually fairly straight -- The people on doing that people down there the break up there are a lot of lifestyle components to preventing the pro briefly what aren't. I it's really exercise. Weight bearing exercises such as blocking jogging. Tennis soccer group like that -- really using your leg. I increase bone density. And as we get older. That increase in bone density becomes less significant but for older patient. Weight bearing exercises and balance training actually increases agility. And remember what we're really worried about about your -- is fracture -- particularly in our elderly patient. We really want to get an active that they -- that they -- more well balanced and and less likely to fall. Thank you last comment about diet and if for the to to really hate and into the because it can really make a difference in the quality of life. Politics for being here and it in thank you for joining our web cast and doctor David mark goodbye."