Doctor Oz did a segment on Osteopenia & Osteoporosis, which he followed up with this Bone Booster Plan for every decade. Whether you are in your 30′s, 40′s or 50′s, it is not too late to prevent bone fractures. Dr Oz was joined by Vonda Wright again to discuss how to strengthen your bones and fight off Osteoporosis and Osteopenia.
Dr Oz’s Bone Booster Plan: 30′s
If you are in your 30′s, you want to get 600 mg of calcium along with 400 IU of vitamin D. The vitamin D helps your body absorb the calcium. You can get calcium from food in items like cheese, skim milk and even dried figs. Vitamin D can be found naturally in sardines, tuna and cod liver. However, you can of course take vitamin D and calcium supplements as well.
Dr Oz’s Bone Booster Plan: 40′s
If you are in your 40′s you should make sure you are eating enough healthy fats to help your body absorb the calcium. Healthy fats can be found in avocados, almond butter and olive oil to name a few. You should also get vitamin k2 to help prevent excess bone loss. Natural sources of vitamin k2 can be found in kefir and egg yolks. In your 40′s, you should also add 18 mg of iron to your supplements. Dr Oz did not explain why you only need iron in your 40′s though, does anyone happen to know the reason or have a guess?
Dr Oz’s Bone Booster Plan: 50′s
If you are in your 50′s, Dr Oz said you should add more protein to your diet because women in their 5-’s tend to fail at getting enough protein. Apparently, protein can help reduce your chances of a hip fracture. Protein can be found in beans, legumes, egg whites, soy products, edamame, soy milk and tofu. Dr Oz also suggested increasing your calcium intake to 1200 mg a day in your 50′s, but still take it in 600 mg doses at a time, because your body cannot absorb more than 600 mg of calcium at a time. Continue taking 400 IU of Vitamin D, and iron is no longer necessary, according to Dr Oz.